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If you have trouble keeping your back tight and elbows up during front squats this is a great exercise.

There will be no Saturday 8AM class or Sunday Open gym this week. Sorry everyone. Fathers Day.

A1. Back Squat – 5-5-5@70-75% or above; Pause 3 Sec on first rep
A2. Choose One:
Muscle-Ups + Dips – (1 + 3) x max) x 3 do not go to failure
Ring Thing Muscle-Ups + Dips – (1 + 3)  x Max) x 3; Don’t go to failure
Chin-Ups + Dips or Ring Push-Ups – (5 – 8) + (3 – 10) x 3
Assisted Chin-ups + Push-Ups – (3-4) + (5-7) x 5
B. WOD
3 Rounds
18 Toes To Bar
15 Burpees over Box
12 Squat Snatch

If you have any issue with overhead issues you may Rack the bar and do back squats. Do not do the snatch if you are not comfortable with the movement. Do overhead squats.

Alpha – TTB, BOB@24/20, SSN@95/65 You may do 115/75 if you feel 95 might be too light
Bravo –  Hangining leg raises, BOB@20/16, OHS@95/65
Charlie – Hanging Leg Raises, Burpee step-Ups@24/20, OHS@65-75/45-55
Delta – Hanging Knee raises, Burpee Step-Ups, OHS@15-35