August 16 2016
“Nothing ever comes to one, that is worth having, except as a result of hard work.”
-Booker T. Washington-
A) Back Squat:
3 @ 70%, 2 @ 80%, 2 @ 80%, 2 @ 80%, 2 @ 80%
B) Bench Press:
*Note: In larger classes, super-setting will be important to ensure we get access to the bench. Otherwise, the Coach may suggest Floor Presses.
C) Pause Pull Ups:
*Pause for 2 Seconds at the top for each rep.*
Complete as many rounds as possible in 10 mins of:
10 Kettlebell Swings, pick load
10 Kettlebell Lunges, pick load
10 Burpees Over Kettlebells
*Every step counts for Lunges, 10 total.
Kettlebll should be held in front like a Goblet Squat.*
Competitors Rx: 70/53 lbs
Fitness Rx: 53/35 lbs
There is a lot of rig work today, so it’s imperative that the classes move quickly throughout the Strength portion and super-set whenever possible. Partner up and utilize spotters at all appropriate opportunities. The WOD will challenge your grip and hips immensely, choose a good weight to keep moving as the burpees will eat up the clock significantly.