WOD: (Our class goal will be to do WOD and both STRENGTH (Press and Deadlifts)

#good vibrations
6 Sets
AMRAP 3 Minutes
36/28 Calorie Assault Bike or 50/40 Cal Row (Want to be done in 1:30-2:00min)
*Max DB Devil Press 35/25lbs and Max Chest to Bar Pullups

*Athlete will do Set 1 with Devil Press, Set 2 Pullups, Set 3 Devil Press etc
-Rest 1:00-

STRENGTH:

#Strict Press:
– 5,4,3,2,1
* Rest 60 seconds in between sets.  *5 Sets to work up to a heavy single

#Deadlift:
– 8,6,4,2
* Rest 90 seconds between **Good starting set is 75% of 1RM

OPTIONAL WEIGHTLIFTING:

#Muscle Clean + Tall Jerks:
(3+3) x 6 sets
* Rest 60-90 seconds between sets
Tall Jerks

#Clean Pull + Clean + Jerk Dip + Jerk:
– 2 sets @ 70% 1RM Clean
– 2 sets @75% 1RM Clean
* Rest 2 minutes between sets

ADDITIONAL SKILL WOD:

#annie on juice

100-80-60-40-20  (Ski 15,12,9,6,3)
Double Unders
50-40-30-20-10 
GHD Sit Ups *Scale to Ab Mat Sit Ups

**Be smart! This is a lot of GHD’s.