_MG_9602

WOD for Wednesday, April 17
WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, 6:30, & 7:30 pm.

I hope you enjoyed yesterday’s WOD! I heard many of you comment that it was the most difficult WOD to date. Uhm, I only heard those of you who hadn’t done Filthy Fifty make that remark.

Strength
Bench press
Warm up
5 reps 75%, 80%, & 85% of 1RM

Remember, never use clips and always have a spotter.

Strength/Conditioning
Pull-ups

EMOTM for 10 minutes – up to 12 pull-ups
Rest exactly 3 minutes after completing last pull-up
Then AFAP
30 KB swings

Choose a challenging weight for the KBs. You may even duct tape 2.5, 5, or 10# plates on the KBs.