Announcements
- Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive. One word answers like “yes, no, or nothing” will be deleted)
- 858 Miramar: please do NOT do HSPU or any other activities, or lean objects outside on the wall-per the landlord
- 858 Mission Gorge: Please no Wall Balls or HSPU on the newly painted walls until Wednesday at least
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM.
“+” denotes do that number of reps and then as many as you can until failure
Strict Press: 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD
4 Ground to Overhead
8 Burpee Ball Slams (30/20)
12 Russian Twists w/Slam Ball
200m run
4 Rounds
Rx: 155/115
RxA: 185/135