*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) 0:00 – 15:00 – Every 1:30 x 10 sets:

3 Bench Press +

3/side Single Arm Dumbbell Strict Press @ Tempo (1-0-2)

Build the Bench Press as deemed fit to a heavy 3 for the day. For the Strict Press be consistent with your weight across all 10 sets, focusing on Tempo of the Movement.

2) 33-27-21-15-9 – AQAP:

Thrusters 45/35

Ring Rows

Scale as needed. This is for time, but has a 20 minute time cap.

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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