***5:30am, 9am, 4pm, 5pm classes today
Strength
Bench Press – 1×5(70%), 1×3(80%), 1×2(85%), 4×1(90-105%), 1xME(80%)
—Work up to a new 1RM, then max reps @ 80%
Conditioning
6 Rounds (Each rd is all out!)
6 HSPU (7/4″ Deficit)
12 KB Swings 88/53lb
Row 250m
—Rest 2 minutes between rounds
WOD Notes: This is an interval style WOD where each round must be 95-100% effort, since you have built in rest time. You may scale HSPU, by using no deficit at all or stack a couple of plates under an ab mat to reduce the range of motion. Other scaling options are to do 6 Push Presses @ 70-75% of 1RM Push Press or 12 burpees. You may scale KB Swings to russian KB swings if necessary.
Reminder: Nutrition Challenge begins Jan 2nd! $10 if you want to be eligible for prizes!
