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FRIDAY 5.11.2018

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I know the site has been erratic in posting the WODs. I am working on the solution and will make sure they get posted daily.
SATURDAY MAY 12th I WILL BE HOLDING AN OPEN HOUSE AT OUR NEW LOCATION. PLEASE FEEL FREE TO COME BY AT 3:00 – 3:30PM AND SEE THE SPACE
 
361 WEST 36th STREET
SAME BLOCK, CLOSER TO 9th AVE. 
STRONG
Bench Press 

GVT

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next bench session you can increase weight used if all 10X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not complete all 10 X 10

Rest ONLY 0:60 between sets!

Be strict on your rest!!!!
METCON-BURN
CONNECTIVITY
ABS #2
25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks
METCON
15 Minute AMRAP

50 DU’s
20 KB Swings 24/16kg
7/5 Muscle-Ups

sub 14 pull ups and 14 ring dips if you are not doing muscle ups