PUSH WEEK DAY 3

July 10, 2019

 

We are in day 3 of PUSH WEEK! Great work the past 2 days and here our 3rd session of the week to test us with the increased volume of the 6 days a week programming!

 

For those of you not on an unlimited membership or punchcard you may get some issues checking in for classes if you attend all 6 days or more than your normal 3 or 2 days a week. Since we are in Push Week you are allowed to come to all 6 days but with our new Push press system we can't change your allotted classes per week for just the one week. 

 

Again if you have a 2 day a week membership you can pay a one time for the week $20 drop in so you can attend all 6 days. Just let your coach know you have the drop in or need it and they can take care of it for you!

 

Keep up the hard work and rest, recover and hyrdate!

WEDNESDAY ONLY PUSH WEEK DAY 3

 

WARMUP

Rowling to 170m

*Coaches choice fitness reward

 

SKILL

Deadlift 5x3

Build up to 3 RM

Go every 2.5mins

 

WOD

Teams of 3

4 rounds each person in relay format

 

Rx:

9/16 cal assault bike

16 wallballs (14/20)

 

Scaled: 10/14 Wallballs

 

CP: OPTION - 8 reps/arm heavy Single Arm KB Snatch (35/53 or more if you are capable), OR 16 heavy wallballs (20/30).

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