* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM.

** Paleo Challenge starts February 2nd, info HERE.

WOD:

1) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week.

2) Seated Dumbbell Strict Press: 4 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

3) 21-15-9 – AQAP:

Shoulder-to-Overhead 65/45

Kettlebell Swings 35/26

50 Single-Unders

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments