There will be no open gym at 8am tomorrow or Sunday. I am sorry for any inconvenience.
A. Back Squats – 5-5-5; Pause 3 sec on the first rep, heavier than last week, if you didn’t do this last week do 70-75% or above.
B. Choose One:
Don’t go to failure on any of these sets. Focus on Quality Movement. The pull-ups are kipping.
Muscle-Ups – Max reps x 3
Ring Thing Muscle-Ups -Max reps x 3
Chest to Bar Pull-Ups – Max reps x 3
Pull-Ups – Max Reps x 3; do at least 5 reps, if you have to break it up you can
Assisted Pull-Ups or Banded Pull-Ups – Max Reps x 3, Do at least 5 reps, if you have to break it up you can
C. WOD(12 min Cap)
15 TTB or hanging leg raises
15 Burpees over bar
15 Overhead Squats
If overhead squats are an issue you will do Back Squats
Alpha – 115/80
Bravo – 75-95/55-65
Charlie – 65/45
Delta – 45/35 or training bar