* Please note Laura won’t be in training today so we will be closing up the gym around 12:30 per the schedule.

WOD:

1) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

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

2) For Total Reps/Pounds:

5 minutes Max Calories on Rower

3 minutes to Establish a Max Snatch

5 minutes Bar Facing Burpees

3 minutes to Establish a Max Clean

5 minutes Max Muscle-ups

If you’re planning to do this workout please schedule accordingly to do in either the back room at 8:00 AM, or at the Comp Open session at 10:30 AM.

Rest 10-20 minutes

3) 3 rounds AQAP:

21 Toes-to-bar

15 Dumbbell Shoulder-to-Overhead 50/35

9 Deadlifts 315/205

Dumbbell weight is per hand.

4) Romanian Deadlift: 5 sets of 4 @ 76% of 1RM Clean

Rest 90-120 seconds between sets.

5) Reverse Hyper: 4 sets of 15

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

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

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