Happy Birthday Erica!
If you haven't yet done so, take the poll at the top of this page about what class times you would like to see at the Compound. Help us help you!
Bench Press 5rm
Weighted Chin Ups or Chin Up practice in between sets of the bench press.
5 Rounds for time of:
-3 Handstand push ups
-5 Burpee Box Jumps (24/20 inch box)
-10 Sumo Dead Llift High Pulls (95/65)
-32 Squats to a medicine ball
For the SWOD, make sure you are resting an appropriate amount, but you should do a set of bench presses, take a minute or so, do a set of chin ups, take another minute, back to the bench, etc. It is still strength work, we're just super setting lifts to get more accomplished.
For the metcon, on 3-5-10 Erica turns 32, hence then numbers on each lift. We've done all these movements before so there is no explanation needed, just don't put your butt through the wall! (Kyle, that's for you!)
Post weight and time to the comments section! bc