Meet at the chalk board at the top of the hour. Stretch or row or run if you are there early. If you are there late (which happens more in the summer) jump into class at that point. Don’t fall behind.
Warm up-
4 Rounds
5 Strict Pull Ups
10 push Ups
15 Squat
Run 200m

Strength- Strict press. DO NOT add 5 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%

Wod
4 Rounds For Time
15 Deadlifts (95/65)
15 Hang Power Cleans (95/65)
15 Shoulder to overhead (95/65)
1 Sled push