*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) Halting Push Press: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds, then explode. Start around 70% of your 1RM. Build as heavy as deemed fit.

2) Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 5RM for the day.

3) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

4) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

5) AQAP:

30 Clean and Jerk 135/95

30 Wall Balls 30/20

30 Bar Facing Burpees

Rest 5 minutes

20 Clean and Jerks 135/95

20 Wall Balls 30/20

20 Bar Facing Burpees

Rest 5 minutes

10 Clean and Jerk 135/95

10 Wall Balls 30/20

10 Bar Facing Burpees

Scale appropriately, these are meant to be relatively quick efforts. Clean and Jerk loading should be something you are moving Touch-and-Go for sets of 5-10 reps, Wall Balls should be unbroken, and Burpees should be a disgusting sprint to the finish.

6) Farmers Carry: 6 x 50ft

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

7) Skull Crushers: 4 sets of 15

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

8) GHD Sit-ups:

Max Reps 90 seconds

60 seconds Rest

Max Reps 60 seconds

60 seconds Rest

Max Reps 30 seconds

Keep track of total reps.

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