Friday

Screen Shot 2014-12-21 at 4.42.28 PM
Steve putting on a clinic of toes to bar and L-pull-ups

*Remember 9AM & 5PM classes only today!

WU
Burpee Basketball

Review of Bench Press
8 Mins to work up to a Heavy/Challenging set of 3
7-6-5-4-3

WOD

Bench Press 3-3-3-3
Ascend to 3RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

12 mins
1-2-3-4-5-6-7-8 etc till 12 mins is up
Double Swing Clean Push Press
DH Pull-ups ADV: Muscle-ups

RX: 53/35#

Foundational
Head Cutters & Challenging Bands for Pull-ups

Cooldown
1 x Wheel of pain

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