Friday 12.8.17

 Shotgun Christmas 2016

Shotgun Christmas 2016

5:30 am & 8:30 am classes ONLY!

6:30 PM - IT'S PARTY TIME!

Strength:
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Followed by…

One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)

This bench press should be HEAVY.   I would rather you fail the sixth rep than have the ability to complete a seventh if your life depended on it.

WOD:
Teams of 2

AMRAP 20:
10 Wallballs 30/20
10 Pull-ups
10 cal row

Sc: 20/14 or less;  assisted pull-ups or ring rows

Mandi Reading