SIGN UP FOR THE LOCAL YOCAL STEAK CLASS! SEP 10TH
LIST IS AT THE DESK IN THE GYM!
WOD
Strength
Bench Press: Work up to an 8RM then 3 sets of 8 at 80% of 8RM
Conditioning
8 Rounds for Time:
10 Wallballs (20/14)
5 Power Cleans (155/105)
30 Double Unders
1 Min Rest
Extra
3 sets of:
-10 hollow ring dips
-20 alt. single arm kb rows
Close Stance (pulling stance) BS with a 2 sec pause: 60/2, 70/2, 75/2, 80/2*3 sets