*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all.

WOD:

1) 20 minute EMOTM:

1 – 3 Bench Press

2 – 10 Dumbbell Floor Press

3 – 15 Dumbbell Overhead Tricep Curls

4 – 20-30 second Handstand Holds

All the pressing today. Build your Bench Loading as deemed fit…know with all the other work you’ll be under normal loading for 3 reps. Keep your weights fixed for movements 2 and 3.

2) AQAP:

42-30-18 Wall Balls 14/8

21-15-9 Front Squats 65/45

Extra Work:

3) Wide Grip Cable Lat Pull-Down: 4 sets of 15

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

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

Today will be Ian’s last day coaching before he makes the trip and move out to the West Coast. He’ll be teaching at 4:30 and 5:45 PM, come in and make some big classes and see him off!