Thursday 161027

Check out my lift! 

Wear a costume to Saturday's 9:00am class workout or there will be a penalty!

Death By Strict Pull up

8 x 400m Run

Rest 1:30

Wednesday 161026

AMRAP in 20:00: 

10 GHD Situps

15 KB Swings, 70# 

30 Double unders

Tuesday 161025

Every 1:30 for 15:00: 

Front Squat + Split Jerk

12-15-18-21 reps for time: 

burpees

chest to bar pull ups

Monday 161024

Fight @ Foundry Competitors! We had a great time on Saturday. Thank you to everyone who participated as an athlete or helped out with judging, equipment, and cheering on the competitors! 

Back Squat 5x3

For time: 

20 Clean and Jerk, 155# 

Run 800m

20 Clean and Jerk, 155# 

Friday 161021

Make sure you and your partner get plenty of rest! Fight at Foundry is Saturday! Hope to see everyone there!

Every 1:30 for 12:00: 

Snatch 1 rep

3 rounds: 

12 Muscle ups

75 Squats