Friday, June 29, 2018

  Ryan at the bottom of a Back Squat

Ryan at the bottom of a Back Squat

Independence Day, Wednesday, July 4th Hours: 8 am & 9;30 am classes only!

Every 60-90 seconds with small increases do:
 Power Clean & Jerk 1-1-1-1-1..., then

How many rounds can you do in 12 minutes of:
 Rx
  4 Ring Dips
   6 Deadlifts (use the same bar or pick load)
    8 Lunges (each side; walking or in place)

 Rx+
  4 Ring Muscle Ups (3 for ladies)
   8 Deadlifts
    12 Pistols (total reps; alternating)

Extra: 3x High Pull from Hang + 1x Hang Snatch (squat or power; unbroken) or Overhead Squat practice/mobility of any kind.