WOD
1st
Bench 5-3-1(or more)

2nd
5 Rounds of:
Bench Press, Max reps
Pullups, Max Reps

***Use a weight that will allow you 10-20 reps per round. Do not prolong rest time. Benches will be shared so move each other along quickly.

WE ARE PUTTING TOGETHER A BULK ORDER OF PROGENEX THAT WILL GO OUT ON MONDAY.  THERE IS AN ORDER FORM AT THE FRONT DESK FOR ANYONE WHO IS INTERESTED.  PROGENEX IS A GREAT PROTEIN POWDER THAT IS USED BY OUR TRAINERS AND MANY OTHER TOP LEVEL COMPETITIORS IN THE CROSSFIT COMMUNITY.  THEY OFFER TWO DIFFERENT PRODUCTS.  “RECOVERY” IS USED POST WORK OUT AND COMES IN TWO DIFFERENT FLAVORS.  THE “MORE MUSCLE” POWDER CAN BE USED IN CONJUNCTION WITH THE RECOVERY POWDER FOR MORE MUSCLE GAIN AND ALSO AS A MEAL REPLACEMENT SHAKE.  THE MORE MUSCLE IS ONLY AVAILABLE IN CHOCOLATE.  THE COST IS $60 FOR RECOVERY AND $70 FOR MORE MUSCLE.  PLEASE PAY UP FRONT FOR YOUR ORDER.  WE WILL BE PLACING THE ORDER MONDAY NIGHT SO PLEASE FILL OUT THE ORDER FORM AND PAY PRIOR TO THAT.

COMPETITION TEAM:
Warm up
Crossfit warmup

5 rounds
20 box jumps 30/24
3 Clean & Jerks 185/125
20 Wall Ball 30/20
5 rope climbs
Sled pull 90/45
Forward down and pull
Backwards on the way back

ENDURANCE TEAM:
Be ready to run at 5:15
Downhill training