Strength
Bench Press – 4×8 @ 75%
Conditioning
4 Rounds For Time
50 Double Unders
14 Overhead Lunges 135/95#
1 Pull-up Complex (3 strict c2b + 6 C2b + 9 chin over bar)
Midline – Day 4
Side Plank – 4×60 sec (DB weighted on hip 45/20#)
—Rest 2 min between
WOD Notes: TD = 8-14 minutes. DU scale = 100 singles. OH lunge weight should a little less than 50% your 1RM OHS (should be unbroken). Scaling for pull-up complex is using thicker band for strict and thinner band for the kipping PU.
Announcement: Labor Day Schedule is 9am & 10am classes only with open gym from 11-2pm.
7pm class with overhead lunges