19.2

     I am pretty pumped with how well the BHTers did this weekend.
     13.1 is finito.
     Some of you proved something to yourself this weekend...and good or bad...this was only a test.
     It is a series of 5 my friends...a series of five.  
     One workout does not the Open make.
     So put on your little "Consistancy Conductor" hats and jump on the "Train Through the Open"...Train. Next Stop...13.2...and it is gonna be a massacre...with WODy parts strewn everywhere...and Black Horses with bloody WOD scalp belts standing on the horizon  peering out over the carnage.
     Okay...that was a little too much. Like Robert Rodriguez met Louis L'amour and came up with a terrible metaphor that they threw in the trash together...Too much.

BHT Shirts are in, they will be at the gym Wednesday. Hip Hip Hooray. Price will be $15 per shirt. If you ordered one, please come get it.

“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.” - Frank Herbert Dune

Shoulder Warm Up
5 to 10 minutes doing something from HERE

Strength Work
1. Bench Press 7 x 3 @ 75%      90 second rest
2A. DB Shoulder Press 3 x 4 @ 85%(of DB SP max)       60 second rest
2B. DB Bent over Row 3 x 4 @ same weight or HAP       60 second rest
                   The Bench Press should be slow and controlled down and explosive off the chest
                   The DB work should be slow and controlled movements
                   Pick appropriate weights for these


WOD
Class WOD


Grunt Work
1A. Glute Ham Raise 5 x 7  
1B. Sled Drags 5 x 25 meters HAP

            Strict 60 second rest between DB work
            Walk from GHD to sled and back with no rest

Engine WOD
AMRAP in 5 mins
100 meter row
7 HSPU