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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