03/05/15

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

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