*Adjusted Regionals/Week of 5/13/13 Class Schedule Here

WOD:

1) Push Press: 3-3-3-3-3

Warm-up as deemed fit. Build to the heaviest set possible. Your other 4 working sets should be within 80% of your heaviest set. Rest 90-120 seconds between sets.

2) Behind-the-Neck Snatch Push Press: 3-3-3

Warm-up as deemed fit. Build to the heaviest set possible. Your other 2 working sets should be within 80% of your heaviest set. Rest 90-120 seconds between sets. For many you may move more weight on this than your normal Push Press.

3) 3 rounds AQAP:

10 Deadlifts 225/155

20 Toes-to-bar

30 Box Jumps 24/20

Extra Work:

4) Pistol Squats: 10 minutes EMOTM

Choose a rep count you can maintain for the entire 10 minutes. You should alternate legs each rep.

5) Reverse Hyper: 3 x 20

Heavy as possible. Rest 90 seconds between sets.

For results post weights of all Push Press work, and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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