05. Mar
If you’re planning on doing the open wod throw down tonight at 830, you must sign at least 2 hours in advance to secure your spot. No sign up no wod! No exceptions.
Fitness
A) Push press
Week 1
B) Support hold on rings
Accumulate 3 minutes – bonus points for Lsit hold
C) Accessory work
Elbow prehab
D) Open gym
Mobilize
Performance
A) Bench press
3 rounds, increasing weight
3x bench press
30 second hold at top
3x bench press
30 second hold at top
3x bench press
30 second hold at top
-rest as needed between rounds-
B) Overhead squat
4×10 @ 45% + additional load
Last round is Max Reps
C) open gym
Mobilize
