7.2

Strength (Incline Bench) (30 minutes)
Incline Bench

10 x 2 @ 90%. 90 sec rest.

Lower the weight at normal speed, explosive reps off chest. Stick with 90 seconds of rest. 

Kam 

Do today's incline using dumbbells.

Speed (30 minutes)
Starts
5 meters x 7.      Rest 10 - 20 sec.
10 meters x 5.    Rest 20 sec.
20 meters x 3.    Rest 25 sec.
40 meters x 2.    Rest 30 sec.

Start in a 3 point, 4 point, or sprinter's start. Stay low and power your starts.
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
For Time:
10 x 2
15 x 2
20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. 

Rest 5 min.

Interval
5 rounds:

200 m sprint

Rest 1:1

WOD
Class WOD

Goat/Weakness (15 minutes)
Drew
5 mins rest (after Incline)
1. 3 x 6 Strict HSPU                  60 sec rest
2. 3 x max Ring dips at muscle up ring height. 90 sec rest

Bart/Kelsey/AJ
1A. Jumping Muscle ups 3 x 4
1B. Bar dips with 2 second pause in bottom   3 x 6

Brad

Accumulate 2 mins of L-Sits

     Tuesday night is the night. Tell your friends. I will try to get the word out if I cannot be there. Don't know if I will be able to sleep tonight... too excited.

     I think I got the bugs out of the comments situation. I try to see what most everyone was and wasn't able to do each post (by asking each of you individually). I am not saying that you have to post what you did, but I think it would be a great way for you guys to keep up with each other. It is also a great way for me to see what you are able to complete each day. I am still trying to tweak the programming to make it more user friendly, and seeing what you guys are able to complete will help guide the programming.