We won’t have regular classes this Saturday due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!

Strength / Skillwork

Bench Press
10-5-5-5-5 / 5-5
10 @ BB
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
1×5 @ 90% of today’s heavy set

WOD

Every 5:00 for 15:00 (3 rounds):

30 Double Dumbbell Power Cleans
20/15 Calorie Assault Bike OR 25/20 Calorie Row

Rx+: 50#s/35#s
Rx: 30#s/20#s
Scaled: 20#s/15#s

Open standard Dumbbell Power Clean: One head of the dumbbell touches the ground, and then goes over the shoulder.
Record the time it took each round.
For big classes, stagger by 2:30 and share DBs/Bike or Row

Elements

Do main WOD today.