Strength
Push Press (no rack) – 5×5 @ 75%+
—Work up to a 5RM
Conditioning
For Time
50 Cal Row
25 HSPU (1″ Deficit)
200 Double Unders
25 HSPU
50 Cal Row
Midline
3×60 sec Plank (weighted – heavy as possible)
—Put plate on middle/lower back
WOD Notes: Scaling for DU are 500 singles. Scaling for HSPU are 25 DB Push Presses (use a weight where you have to break up reps 2-3 sets). Rx’d for HSPU is (1) 45# plate on each side of Abmat. We will have to run 2 heats that will stagger 3-4 minutes.
Merchandise/Supplements:
1) Rage Sweatshirts are reduced to $30 from last year
2) Rx Bars = $2.50/bar
3) FitAid Case (24 cans) = $55
4) Mil Spec Ropes = $40 (won’t be in for another 3 weeks)
5) Rage Journals = $20
Make sure to sign “Lograsso” Box if you haven’t yet!