Athletes, don't forget that we have holiday hours on the 24th, 26th and closed on the 25th. We will be back to regular hours on the 27th.
Strength:
Amateur
Back Squat 3x5 (add 5 lbs to last workout)
Shoulder Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Barbell Weighted Step Ups 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1" above the knee. Use a weight you can handle for 16 solid reps.
Close Grip Bench 5x2 @ 80%, 1 x max reps @ 60%
WOD:
10 Minute AMRAP of:
250m Row
10 Thruster 95/65
20 Bulgarian Split Lunges Demo
Note: On the bulgarian spit lunges make sure that your hip crease hits parallel in order to Rx. Due to lack of rowers some can start the WOD, while others are doing the strength.
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