BOX NOTES:

REGULAR CLASSES TODAY !

Strength: Bench Press w/ Ring Rows

5 x 40%

5 x 50%

5 x 60%

5 x 65%

5 x 75%

5 x 85%

**complete 10 ring rows in between sets**

MetCon

10 – 9 – 8 – 7 – 6 – 5 -4 – 3 – 2

Power Cleans

Pistol Squats

A; 115/ 85

C: 155/ 105

ENDURANCE WOD

800 m run

33 Push Ups

600 m run

33 Air Squats

400 m run

33 Burpees

200 m run