Still a few spots available for the Weightlifting Seminar on Saturday
INFO HERE
WOD
Strength
Bench Press: In 6 sets find 3rm
Conditioning
5 Rounds (20 min cap):
7 Strict Pullups | R+ 3 Rope climbs
12 Russian KBS (70/55) | R+ 20 Reps
15 Pushups | R+ 15 Ring dips
1 Minute Rest Between Rounds
Extra
4 Super Sets, Rest as needed but keep a steady pace
-4 perfect kips directly into Max -1 (do not fail, leave one in the tank) Bar MU
-4 alt. e/l 5 sec. Eccentric pistol squat
Midline – After Metcon
Accumulate 25 hollow V-ups AFAP (if your feet or upper shoulders touch the ground, drop and rest)
Accumulate 25 weighted Arch ups w/ 1 sec hold at top of each