WOD

Strength Barbell Back Squats 5 sets of 6 reps. 2 minute rest.  Add weight each set. Last set is a Drop set.  Accessory work  Weighted Pull Ups 5 sets of…

Strength and conditioning Barbell Bench Press 5 sets of 6 reps  Build to heavy 6 reps  Last set is drop set* to failure** DipsWeighted dips encouraged.5sets x 6 reps. If…

No class

Conditioning: 30 Min AMRAP 10 Double DB front rack lunges 10 single arm Shoulder to Overhead (R) 10 DDB front rack lunges 10 single arm S2OH (L) 200m Run Goal…

Skill: DB bench press with a 2 second pause at the bottom Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 4 reps Set 5:…