Announcements

The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  The 5:30 pm and 6:30 pm classes will be canceled for the day.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm

Fitness

A1.  Back Squats – 4 x 5   

A2.  Pull-overs – 1 x 20

B.  4 Rounds AFAP 

10 x Deadlifts

15 x Burpees

15 Min Cap 

Performance

A1.  Back Squats –  Work up to a heavy 5 rep set 

A2.  Pull-overs – 1 x 20 

B.  4 Rounds AFAP 

10 x Deadlifts @ 185lb/135lb 

20 x Lateral Bar over Burpees 

15 Min Cap 

Sport 

A.  EMOM – 10 Minutes 

Even Min – 7 Front Squats @ 70% 

Odd Min – 7 x Push Jerks @ 70% 

B.  4 Rounds AFAP 

5 x Muscle-ups 

10 x Deadlifts @ 225lb/135lb 

20 x Lateral Bar over Burpees 

15 Min Cap 

Optional Accessory 

Skill 

A.  5 Rounds NFT

3 x Rope Climbs 

40′ Handstand Walk 

Max L-Sit hold 

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