WEDNESDAY (23 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH (Bench / Strict Press)

-5 Minutes:  Warm up flat bench & push press.
THEN
1.  Max Reps Bench at 75% of 1RM...(then 1 min later)...Max Reps Push Press at 50% of 1RM
-2 Min Rest

2. Max Reps Push Press at 75% of 1RM...(then 1 min later)...Max Reps Bench at 50% of 1RM
-2 Min Rest

3.  Max Reps Bench at 80% of 1RM...(then 1 min later)...Max Reps Push Press at 40% of 1RM
-2 Min Rest

4. Max Reps Push Press at 80% of 1RM...(then 1 min later)...Max Reps Bench at 40% of 1RM



WOD

10/2, 8/4, 6/6, 4/8. 2/10 Reps of:

Level 1:
-Deadlift (185/95)
-Box Jump (30/24)

Level 2:
Deadlift (275/135)
-Box Jump (40*/24)
*Use the 2nd biggest jump in the 3rd floor weight room, comes up to about the waist.