*Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Bench Press – Every 2:30:

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

Pick weights based on feel.

2) Strict Press – Every 2:30:

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

5 @ 80-90%

Pick weights based on feel.

3) Ski/Bike/Row/Run:

10 minutes Easy

6 sets of 5 minutes (minute 1 @ Easy Pace, build pace each minute, start back over at easy pace each 5 minute block)

10 sets of :10 Sprint/:50 Easy

10 minute Easy

Work on maintainable paces and output on your intervals.

4) Banded Tricep Press Downs: 100 Reps

Pick a tension you can do 40 reps or so to start.

5) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

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