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Whats your bench? I asked you first.

By 10/08/2010No Comments

:startwod:

Warm Up

Run 800 Meters (NFT)

Strength Work

Front Squat 5 – 5 – 5

If you are on week #4, you are “Deloading”
Set #1 is 5 reps at 40% of your “working” 1 rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60%

Conditioning Work

4 Rounds for time of:
25 Bench Press 185M/115W
500 Meter Row
25 Back Squats 185M/115W

:endwod:

Attention Members – On Saturday 10-30-10 at 7pm we will be hosting a Halloween Party at the Playground Gym which will include a Dodgeball Tournament.  Get a team of 5 people together and dress up as your favorite theme.  There will be a sign up list at both gyms and possibly a registration fee which will be given to the top two winning teams.  This party will be KID FRIENDLY and will include a DJ, Food, and Drinks for all.

Steven