We will be doing the WOD and STRENGTH in class today. For Class we will only have time for 2 of the Strength pieces, ideally Back Squat and one of the presses. Athlete can choose.
WOD:
#ship wreck
3 Rounds
40/30 Cal Assault Bike. (55/45 Cal Rower, Bike Erg or Ski Erg)
20 Weighted Ab Mat Sit Ups (20/14lbs). *Rx GHD Sit Ups
10 Ring Muscle Ups *Scale to 15 Burpee Pullups
STRENGTH:
5 Push Jerk x 3 sets
* within 10% of the 5RM established on Monday
5 Push Press x 3 sets
* within 10% of the 5RM established
5 Back Squats x 3 sets
* within 10% of the 5RM established on Monday
5 Shoulder Press x 3 working sets
* As Heavy As Possible
**If you only know your Max for each of these lifts, then use approx 80%-90% for your working sets
CASHOUT:
3 sets
10 Candlestick
15 Kettlebell Side Bends (each side)
7 Kettlebell Goblet holds Cossack Squat (each leg)
