* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

1) Push Press: 1 Reps Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 5-10 Strict Pull-up/Ring Rows

Even – 10 Dumbbell Floor Press

This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible.

3) 12 minute AMRAP:

12 Box Jump Overs 24/20

12 Wall Balls 20/14

12 Abmat Sit-ups

Extra Work:

4) GHD Sit-ups: 3 sets of 10-15 reps

Rest 90-120 seconds between sets.

5) 5 rounds AQAP:

1 mile Assault Bike

100m Kettlebell Front Rack Carry 53/35

Scale Kettlebell Loading as needed. Kettlebell Front Rack is fisting basically touch with the bells sitting in the pit of your elbow. This should not be held, resting up on your shoulders. The goal is to make your trunk work here.

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