WOD - 10/3/14

Friday

Skill:  Shoulder-to-overhead

Strength:  Bench Press – 70% x 5, 80% x 3, 90% x 1+

*(Add 5lbs. to previous 1RM and base percentages off of 90% of new estimated 1RM)

WOD:  Partner WOD

10 Rounds For Time

  • 12 Shoulder-to-overhead (95/65) – Sit-ups
  • 16 Front Rack Lunges – Plank

*Reps may be split up as needed.  One partner works while the other performs a plank/sit-ups.

Post Workout:  Mobility/Stretch

Challenge of the Week:  Spend an additional 10 min. on mobility

*Post score to whiteboard

ANNOUNCEMENT:  Please note the schedule changes beginning Friday, October 3rd,  Saturdays we will have a 9:00 a.m. Free Open Gym only.