TODAY'S WOD:

A. Every minute for 12 minutes complete the allotted time for the following:
1st minute: Pike hold w/feet on 30" box, 45 seconds
2nd minute: Hollow body Hold, 45 seconds
3rd minute: Superman Hold, 45 seconds
*Compare to 11/28/18.

B. Back Squat 5 rep max.
*15-minute cap. Compare to 07/02/19.

Post success for part A and loads for part B to Members area.

TODAY'S STRENGTH TRAINING:

"Chest and Back #2"

1) Bench Press 10-8-6-4-2 reps for loads.
Weighted Pull-ups 5-5-5-5-5 reps for loads.
Scale to partner assisted pull-ups or no-load pull-ups. Reps to be completed unbroken.
2-minute rests after each superset.

2) DB Flies on Med Ball 10-8-6-4-2 reps for loads
Barbell Bent Over Row 10-8-6-4-2 reps for loads.
2-minute rests after each superset.

Post loads to Members area. Compare to 12/2/18.

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