Reminder : This Saturday is the Lando Weightlifting Open from 11-2 (ish). There will be 1 class @ 9:00am at both locations then the gyms will close. Both Woburn and Canal Park members are encouraged to to come watch and cheer in Woburn. It is going to be a lot of fun and food will be for sale! (Paleo for you Challengers out there).

 

Speaking of, the Lifestyle Challenge ends at the end of NEXT WEEK! WOO HOO! Stay strong for the last week and let’s see some PRs and goals coming down the week after.

 

 

 

THURSDAY

 

Strength : Bench Press
(3-3-3), 2-3-4-5-4-3-2

 

(Warmup) then perform your first set of 2 at a heavy, challenging weight. The goal is to minimally reduce the weight as you go up the pyramid and then possibly increase from the same rep scheme before as you go back down.

 

 

WOD: 15m AMRAP
7 Weighted Situps 20/14 MB
7 Wall Ball 20/14
7 Hand Release Push-ups
7 GTOH with MB
7 Strict Pull-ups

 

S/L1: Scale MB and band Pull-Ups. Use Ring Rows instead of jumping where able

 

Rx+: 30/20 MB where able, Strict CTB pull-ups

 

 

The Program : Rest Day