* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) Bench Press: 5 Reps Every 2:00 x 5 sets

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

2) 10 minute EMOTM:

Odd – 6/side Single Arm Dumbbell Row

Even – 30 seconds Handstand Hold

This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Keep the Dumbbell Rows strict. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box.

3) 3 rounds AQAP:

400m Run

30 Kettlebell Swings 53/35

20 Knees-to-armpits

Extra Work:

4) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

5) Assault Bike – 10 rounds of:

1000m @ Work

500m @ Easy

Pacing should be based off of wattage. Work wattage should be 100%, Easy Wattage should be 50%. Goal should be maintainable efforts.

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