Wednesday March 23 2016

WOD AT 5:00PM AND RELEASE CLASS AT 6:00PM

Strength / Skill Bench Press- 5 4 3 2 1 alternate with planks ALAS   Wod 20 min AMRAP Negative pull ups, get up and lower down 3-5 sec do 3-5x 3 position lunges, front, side, transverse AHAP 3-5 push ups, bottom up pushups 2x sandbag drag or weight push   Scaled version of wod do a 15 min AMRAP use Mnageable weights

WOD AT 5:00PM AND RELEASE CLASS AT 6:00PM

Strength / Skill Bench Press- 5 4 3 2 1 alternate with planks ALAS   Wod 20 min AMRAP Negative pull ups, get up and lower down 3-5 sec do 3-5x 3 position lunges, front, side, transverse AHAP 3-5 push ups, bottom up pushups 2x sandbag drag or weight push   Scaled version of wod do a 15 min AMRAP use Mnageable weights