Performance / Fitness Options

Strength
Bench Press 5 x 6 (for those who know their 1 RM, 80-85% for Performance / 65-70% for Fitness)
Bent Over Barbell Row 5 x 6

WOD
3 RFT
400m Run
50 Dubs (modification = 50 lateral hops over the bar)
15 Shoulder to overhead 135/95

Class Structure:

Minutes 0-10 – Warm up
Minutes 10-15 – Explanation
Minutes 15-20 – Warm up Bench Press and Bent Over Row
Minutes 20-35 – EMOM 3 for Strength (limit to 3 athletes per “grouping”)
Minutes 35-50 – Set-up / WOD
Minutes 50-60 – Clean up / Cool down