FRIDAY

We have assault bike as part of our wod Friday. If there are more than 7 people in class, the coach will arrange to have people start on different stations and you can share with someone of similar height.

STRENGTH

10-8-6-4-2

Bench Press-55% of one rep max

Strict Pull-ups

* If you don’t have strict pull-ups, use a box and do 5-4-3-2-1 jumping pull-up with a slow negative, or ring rows with one second pause at top and 3 second negative. No bands today.

METCON

“Hold on a Minute”

EMOTM 21

OPEN

12/9 Cal Assault

8 Deadlifts 225/155

10 Single arm DB Hang Clean and Jerks- 5 Right, then 5 Left 50/35

PERFORMANCE: 185/135

FITNESS: 135/95, 35/25