Thursday, 21 FEBRUARY 2013

Announcements - we will meet in the '62 Room for the WOD and then head up to the 3rd floor weight room for the cash-out.  I want to ensure everyone has time for the cash-out, so we will start the WOD NLT 0545 so we have time for both events.  This should be a very fast WOD, so if we can run a second group after the first finishes, if needed.

Equipment required - pair of dumbbells of appropriate size for the WOD and a TOWEL and bench for the cash-out.

Warm-up and instruction - We will discuss both movements from the WOD and give everyone a chance to practice each.

WOD:

5 rounds for time:
12 x dumbbell push press (30/15 lbs. each)
12 x walking lunges holding one dumbbell at your chest (one step = one rep)

Cash-out:
Max reps until failure of bench press (load = 75% of your body weight)

NOTE:  If we are short on dumbbells, you can substitute kettlebell swings for the push presses.
NOTE2:  Use a spotter for the bench press and scale as needed.  If 75% of your body weight is close to your one rep max, then go to 50% of body weight.

Post time for WOD and number of reps complete for cash-out to comments.