4x5R/5L Front-foot Elevated Reverse Lunge

(Off rack, elevation 2-8″)

Then,

For time:

1000m Run Buy-in

20, 15, 10

Wall Ball (20/16)

C2B

Finish with 30 Ball-Over-Shoulder immediately after last set of C2B

AND… after a lot of requests and interest for extra strength and skill work, we introduce week 1 of our strength program! A supplemental strength program working directly with our GCF WODs, designed to help you improve as an athlete. You do not have to be a competitor to do this program, recommended for intermediate to advanced athletes.

You will see the strength program posted 2-3 days out of the week, along with the regular WOD. It will encompass many skills, some you may not have performed on a regular basis, or be unfamiliar with. This work is not mandatory, therefore, you will not be performing it in the regular classes. Please make sure to track your sessions, that’s how you see progress! Email Miki for any questions regarding the strength program ([email protected])

Strength WOD 

Bench Press – 3, 3, 3, 3 (by feel)

Tricep Push-ups – 3×12

“ATYT” – 4×7 (Crossover Symmetry)

“Take calculated risks. That is quite different from being rash.” -George S. Patton