* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

1) Push Press: 1 Reps Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 5-10 Strict Pull-up/Ring Rows

Even – 10 Dumbbell Floor Press

This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible.

3) 12 minute AMRAP:

12 Box Jump Overs 24/20

12 Wall Balls 14/8

12 Abmat Sit-ups

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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