Monday 5.13.19

Niki H.

Niki H.

Gunner Notes:
Headphones:
Stay unplugged!  This is a reminder that headphones of any kind are not allowed during class time.  Community is KING at Shotgun and when the headphones are on, it shuts out valuable opportunities to connect with others.  It also makes it impossible to hear coaching and instructions during the WOD.  
Exceptions:
- Headphones are allowed during open gym.
- Headphones are allowed on long runs during a WOD but then must be removed when back in the gym.
**If you have any questions or concerns about this, please visit with Mandi.  Thanks!

Strength

Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

WOD:
Five rounds for time of:

12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)

Sc: Assisted dips, stationary dips or box dips
Push Press 75/55 or less
Step over on burpees

Mandi Reading