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Reminders:

Yoga meets this Sunday at 12:30PM!

Strength:

A. Bench Press (Increase TM by 10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85% (not to failure)

B. Deadlift (Incrase TM by 10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85% (not to failure)
Conditioning (Practice):

Advanced:

For Time: (15 min cap)

  • 20 Muscle Ups*
  • 150 Double Unders
  • 10 Rope Climbs

*Record your MU completion time and overall WOD completion time

RX

For Time: (15 min cap)

  • 50 Strict Burpee + Pull Ups*
  • 100 Double Unders  (Scale = 3 min AMRAP DU)

*for RX, athletes must jump to a bar that is 6″ above their max reach

Optional Strength Work:

Back Squat @ 75% TM: Perform 30 reps in as few sets as possible (pause for 5 secs at the bottom of the 1st rep of each set)

 

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