*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/10/19.

2) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/10/19.

3) 3 rounds AQAP:

50/40 Calories Rowed

30 Strict Handstand Push-ups

Scale as needed.

4) 5 rounds AQAP:

100m Dumbbell Farmers Carry 70/50

400m Run

10/side Single Arm Dumbbell Push Press 70/50

Break-up the Push Press as needed.

5) EZ-Bar 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

https://www.youtube.com/watch?v=Q7ctD2TBcmg