Thanksgiving hours: Thursday (Thanksgiving day), Hero WOD at 0900; Friday, open gym/makeup 1000-1200; Regular weekend schedule (NO weightlifting on Saturday)
Strength:
1A) Fitness: Press 3×5 LP, do a fourth set if time allows.
Performance: Press 3×4 @ 75%, 1×4+ @75%
1B) ME Set of strict/weighted pull ups; aim to fall in 6-12 rep range
Conditioning:
12 minute AMRAP:
- 10 Handstand Push Ups
- 10 Box Jumps (24/20)
- 200m Run
compare to 2014.04.23