*Lifetime Membership Information Here*

WOD:

1) Bench Press: 5-5-5-5-5

Warm-up as needed. Rest 2-3 minutes between sets. Goal for this strength session is to move the most poundage possible over the course of your 5 working sets. The goal is not necessarily to set a PR.

2) AQAP:

50 Wall Balls 20/14

25 Toes-to-bar

15 Power Cleans 205/135

10 Muscle-ups

15 Power Cleans 205/135

25 Toes-to-bar

50 Wall Balls 20/14

Sub for Muscle-ups is 15 Pull-ups and 15 Push-ups

Extra Work:

3) Handstand Push-up Practice: 10 minutes

This should be fun, no real hard work. Spend 10 minutes working on Handstand Push-up variations, experiment with Paralettes, Freestanding, Walking, etc.

4) Row: 4 x 1000m

Rest 3 minutes between intervals. Goal is to hold your 2K PR Pace for all 4 intervals.

For results post weight of each set of Bench Press and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

Post Results/Thoughts To Comments