* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week.

2) Dumbbell Floor Press: 4 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

3) 4 rounds for Max Reps:

40 seconds Ring Rows

20 seconds Rest

40 seconds Row For Calories

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Extra Work:

4) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments