Friday Sept 30

(20:00 Running Clock) (6:00 for Push Press — 4×8 strict press over the last 14:00)

Push Press (every 1:30 for 6:00) (4 sets)

1×10 @ 55%

1×8 @58%

1×6 @ 61%

1×4 @72%

THEN…

4×8 at 90% of 8RM

METCON: (25:00)

12 – 9 – 6

Bar Muscle Up

Bench Facing Burpee (RX: Step Over OR Jump Over — PLEASE DO NOT STEP ON BENCHES)

Cal Bike

Straight Into…

15 – 12 – 9

DB Bench Press (RX: 50/35)

Chest to Bar Pull Up

Cal Bike

Optional Work:

3-4 sets

12 Banded Strict Chest to Bar

15 Skull Crushers

:30 Bear Hug Sandbag Hold (150/100)

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD