Release class tonight see you all there

Strength

Bench Press, look in your books for your 5 rm and add some weight   7 x 7  alternate ME hangs from rig, step into the hang position of hold.  Arms are in a bicep hold position

WOD

AMRAP in 20 minutes: 10ps front rack walking lunges Squat (95/65)(65/45)(45/35)(MW) 25 hollow rocks and superman 5 Bar Facing Burpees/ back peddle run for 200 m

Post class

roll out