Strength:
Strict Press
*use 90% of your 1RM to determine working set loads
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
*Make certain to record your loads and reps for each set.
*Accessory Work: 3×10 Strict Pull Ups.
WOD:

WOD:

“Friday Night Lights 16.1

Level 3 Advanced:

21,15 and 9 of:

Power Cleans (115/75)

Wall Balls (20/14)

Rest 2 Min

21,15 and 9 of:

Toes 2 Bar

Row for Calories

Level 2 Intermediate:

21,15 and 9 of:

Power Cleans (95/65)

Wall Balls (20/14)

Rest 2 Min

21,15 and 9 of:

Knees 2 Elbows

Row for Calories

Level 1 Beginner:

21,15 and 9 of:

Power Cleans (65 or less)

Air Squats

Rest 2 Min

Sit Ups

Row for Calories