*Reminder that this Friday there is a bring a friend workout at 5:45 PM. This workout will be different than the workout programmed in class, if you’d like to do the normal programming you may use the back room.

WOD:

1) Strict Press: 5 sets of 5 reps

Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets.

2) AQAP:

40 Burpee-to-target

30 Pull-ups

20 Shoulder-to-Overhead 95/65

Extra Work:

3) Hip Thrusts: 3 sets of 10

Rest 90 seconds between sets. Build as heavy as possible.

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

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