There is a 9am tommorow and possibly all week. Text Kam if you plan to come 571 337 6274.
Strength
Bench Press
1 rep max, raw, no wraps, no accommodating resistance, not a competition max.
Barbell Club Conditioning
For Time
10 Bench Presses (75% BW)
10 Ring Dips
20 Bench Presses (50% BW)
20 Diamond Push-Ups
30 Bench Presses (35% BW)
30 Push-Ups
WOD
AMRAP 10:
600 meter run
100 Double Unders
Time Remaining:
Max Hang Power Cleans (135/95)
Cardio Finisher
8 minute AMRAP
As many wallballs as possible.
Try to find a maintainable pace without burning yourself out. The goal is to feel like you’re working at 70% of your capacity, and maintain it throughout the workout.
If you need to rest, simply go slower, try to keep your inactive time in this workout to a minimum.
Strength Finisher
600 Meter weighted carry
165lb men / 115lb women
Combat Conditioning
Amrap 5
Bag Prowler Push + 3 Strikes