SCHEDULE REMINDERS: No 4:30PM class today! Tomorrow, July 4 9AM WOD (Open Gym 10AM-12PM)
Strength
Bench Press (5-5-5-5-5, no prescribed tempo)
15-20 Mins. to complete depending on # athletes/bench
Spend the first 5 mins. warming up to ~60-65%. Then use the remaining time to complete 5 solid work sets, building to find today’s heavy set of 5. Should have about 2-3 mins. rest between sets.
Conditioning
“Three Piece Suit”
Alternating EMOM 12 minutes (4 rounds):
1- 18 Single-Arm DB Push Press – 1 sec hold overhead (9/arm, divide as desired)
2- 30-second Wall-Facing Handstand Hold
3- 2 Rope Climbs (Rx+ 3 Rope Climbs)
Score is DB weight used for at least 2 sets of the DB Push Press