Monday, June 2, 2014

Remember this Saturday is the running clinic. 
It will be from 8-12 and there are only 2 or 3 slots left. 
If you are interested please email us.


In preparation for our expansion into the brick building the Wednesday & Friday Open Gym from 4:30-6:30 will have to take place on the back patio.



Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 DB Press
15 Air Squats
50-100 Single Unders

MOD
Strength
Strict Press (15:00 CAP)
3-3-3-3-max reps
(same weight across all sets. 4 sets of 3 reps and one set of max reps, record your weight and max # of reps)
This is our first week at this rep scheme so add 5-20# over last week’s 5x5 depending on how easy they were

WOD
Conditioning
3 RFT of:
8 Pull-ups
16 Box Dips (or 8 Ring Dips
24 Wallballs 20/14#

Rx+
3 RFT of:
8 MU’s (scale to 4 if you are new at MU’s)
24 Wallballs 20/14# (men scale up to 25#, women can go to 10’)

Extra Work
5 Rounds of:
3 Rope Climbs
15 GHD Sit-ups
Rest 1:00 between rounds

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