Wednesday Sept 8

Strict press: (barbell) (15 minutes) (if athletes don’t know 1rm, 5×6 add weight)

6 @ 60-65%

6@ 65-70%

6@ 65-70%

6@ 70-75%

6@ 70-75%

Metcon

3-6-9-12-9-6-3 (20:00 cap)

Assault Bike Cals (can sub w/ row)

Power Cleans (135/95) (adv 155/105)

Push Ups

Stretch

OPTIONAL ADDITIONAL WORK

Accumulate 15 wall walks

Bench Press 4×8-12

Every 3:00 x 5

7 Strict Pull Ups

100 ft Dumbbell Farmers Carry

Running Conditioning:

3 Rounds:

400 m Run @ 2 mile pace

100 m walk @ recovery pace

200 m sprint @ full effort

*Rest 4:00 between rounds

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD