10252017

A) Strength/Skill
1a) DB Neutral Grip Bench Press: 5 x 5, up to a heavy set. Rest 60s.
1b) Barbell Rows: 5 x 6, up to a heavy set. Pause at top for 1 count. Rest 60s.
*If you do not have access to dummbells perform with a barbell, close grip. If you do not have access to enough benches perform close grip floor press. Same rep scheme.

B) Metcon - "Bulletproof"
For time:
50 Push-ups
40 T2B
30 Alternating Pistols
20 S20H (155, 105)
10 Ring Muscle-ups

L3: (135, 95) (Box Pistols) (25 Ring Dips/10 Ring Pull-ups)
L2: (Knee Lifts) (Walking Weighted Lunges) (115, 75) (30 Ring Rows)
L1 Metcon: For time:
60 Walking Lunges (BW)
50 Abmat Sit-ups
40 Box Push-ups
30 Push Press (95, 65)
20 Ring Rows

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm