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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)
3 Rounds
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