Then you will break out the barbells and warm up. You will likely have a partner and share a rack/bar. Your partner should (in order of importance) use the same rack height and it is best if they are lifting about the same amount... yet today there is no time crunch, so height is most important.
Take roughly 5-6 rounds of warm up, beginning with an empty bar and moving up to about 80% of your 1 rep max. If you dont know what that is... then simply begin your first set of 5 heavy reps once the weight starts to get pretty diffcult at 5 reps. You can add a little weight as you progress through the 5 sets.
The idea is to stay heavy across all 5 sets. Take about 3 minute of REST between each set. This is where it helps to have a partner... help to keep each other honest about rest. It is a volume training session, not an atttempt at setting a 5 rep max. Post the weight of all 5 sets to the chalkboard.
Thursday's WOD: classes at 6 and 9am, and again at 4 and 6pm. Foundations class at 8am. No Kids classes
Tabata one of your two weakness- full 8 rounds of one movement.
Shoulder press (80% of 1RM- for max volume across sets)
Post weight for each set to journals/chalkboards.