Sunday, November 11, 2012

Veterans Day Monday 121112 Presses and Burpee Pull ups

Regular class schedule today as we take time to honor those who have served in our nation's armed forces.
Kolby Nation creates his Patriotic gear by hand.

Monday’s WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
Shoulder press
3-3-3-3-3 @ 85%1RM
Work/rest for 6 rounds of Max Reps Burpee Pull ups- compare to 121011**
60 seconds work, 10 seconds rest
50 seconds work, 20 seconds rest
40 seconds work, 30 seconds rest
30 seconds work, 40 seconds rest
20 seconds work, 50 seconds rest
10 seconds work, done!
Post shoulder press working weight and total reps burpee pull ups- AND comparison to a month ago if you did the WOD then- it was in reverse order!  

**(Also, remember that we have raised a set of pull up bars since then.)

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