FRIDAY … it’s about time 🙂

Well it’s Friday and it’s been a hell of a week.

I really want to thank Kevin Ogar for filling in and providing the programming as I worked through some stuff. Training like a beast all week was fun. I think we need more strength training programming from this guy.. you agree? I do want to make sure we don’t miss our Apre this week and since he’s working on his bench and we have moved to the Shoulder press I will just swap what he is doing for bench to shoulder press. Lets go all out and get some rest this weekend by playing a sport or trying something new. put your fitness to good use!

BUY IN:

Death by calorie row or erg

Start at 3 cal and increase by 1 cal each minute until you cannot complete total cals before next minute.

(post results in comments)

FOCUS:

Shoulder Press

Press 5 sets to get 3RM

10 Reps @ 80% in As Few Sets As Possible

WOD:

5 RFT

200m Wheel

20 Pullups

20 Wall Balls

Rest 90secs between Rounds

CASH OUT:

Max Distance Med ball throw 5 attempts

Have a great weekend. I will be posting from Santa Cruz Next week with Some of the Wheelchair Gang

Gustavo Marquez, Kevin Ogar, Angel Gonzalez, Tim Lapitan & Steph Hammerman

Its gonna be epic and the WOD’s will be one from each of them!

Have a great weekend

Stouty