November 12th

The Juggernaut is coming! Don’t forget if you want to be trained on the deadlift and squat sign up for the Juggernaut class from 630-830pm. Remember its $30 a person but well worth it!.

Strength:

heavy Bench

1. competition bench press: 85% x 2 reps x 3 sets

2. close-grip bench press: 90% x 1-2 reps x 2 sets

3. Bench w/pause 1” off chest: 80% x 3-5 reps x 2 sets

WOD:

12 PUSH JERKS 135/95#

12 BURPEES OVER BAR

10 PUSH JERKS

10 BURPEES OVER BAR

8 PUSH JERKS

8 BURPEES OVER BAR

6 PUSH JERKS

6 BURPEES OVER BAR

4 PUSH JERKS

4 BURPEES OVER BAR

2 PUSH JERKS

2 BURPEES OVER BAR

CORE:  40 PLATE SIT UPS