*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE

WOD:

1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension

Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension.

2) Clean Grip Bench Press: 5 sets of 8

Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets.

3) 5 rounds AQAP:

50m D-Ball Carry 150/100

15 Strict Handstand Push-ups

12 Burpee-to-Target

Scale as needed.

4) 3 rounds AQAP:

50/40 Calories C2 Bike

25 Double Kettlebell Snatch 53/35

Scale as needed.

5) Cable Rope Skull Crushers: 4 sets of 20

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

6) 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