Schedule Additions Coming to Lincoln Square
Starting this Friday 12/6: 7pm WOD
Starting this Thursday, 12/5: 7pm Olympic Lifting Technique Class
Starting next week, Monday and Wednesdays: 8pm WOD
Starting January 2014: Strongman Class, Tuesdays 8pm with Coach Kevin and Saturday 9am WOD

**Mobility Class: Focusing on upper back and overhead mobility.**

A. Take 20 minutes-
Cycle 2: Deadlift
Wendler(Plus) Week 3:
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 95%x max reps (Aiming for 3 reps or more on week 3)
Plus Sets: 95%x3x3: rest 1 minute between sets

**If you completed Cycle 1 in full, add 10lbs to your old 1rm. This new estimated 1RM will be what you will base all your percentages from for the new cycle! We will be testing the 1RM upon the completion of this 2nd cycle.

B. For time:
PushPress 95/65lbs
Sumo Deadlift Highpull 95/65lbs
Box jumps 24/20″
*12 minute cap

C. Bonus Round: Optional
Med Ball Twists 14/10lbs
after every round, complete
Birddog Planks, alternating sides every 15-20 seconds X 4