Bryn, will be hosting a Body Composition clinic 5:30-7:30pm. If you missed Thursday’s come tonight for your measurements, they are not required but will be useful to evaluate your progress from our up coming challenge.
Close Grip Bench Press
Work up to heavy weight, then do:
4×4 reps at 80% max
then 1 set of max rep perfect push-ups
Or because we have few benches, weighted push ups are also suggested.
4×4 at a the heaviest load you can handled with good form. End with 1 set of max push ups!
10 Front squats 275/185, 225/155, 185/115, 135/85
500m Row or ski
8 Front Squats
6 Front Squats
4 Front Squats
2 Front Squats
accumulate 5:00 FLR hold on rings or plank
9:30 WOD and Daycare