WOD Mon. Jul. 2

July 1st, 2012

We’ll be open even if power is out in the area.

Basics skillwork: Shoulder presses

Level 1/2 Stength: Bench Press 1×10@40-50%, 1×8@50-60%, 5-3-1+

Level 1/2 Endurance: Run 1.5 miles (8 Laps around church parking lot)

WOD “Hang in there”

All levels

5 Rounds for time: (In this workout you want a high time!)

Max. hang on a bar. Feet should be at least 6″ off ground. (Once you come off bar you are done for that round.)

Max. wall sit (Back against a wall. Sit with legs a 90 degree position. Hands may not rest on legs. Once you come out of the squat position you are done for that round.)

Take no more than 10 seconds to transition between hang and wall sit. The idea on this workout is to be able endure each as long as you can.