Friday June 29th

Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from.

Warm up-
Lets jump right into deadlifts so you have a little time to recover for “Fight Club”
40 Weighted good mornings,
20 Light deadlifts. form form form.

Strength- Deadlifts
DO NOT add 10 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%

Get enough equipment out to have stations. Not every person will start at the same station in classes over 7 people. Keep the bikes in one area, the bars in another area, the boxes  not scattered all over.
Thanks

Fight Club Wod

• 3 Rounds of 1:00 Max Reps of each of the following exercises in a row:
• Thrusters (95/65#)
• Power Cleans (95/65#)
• Box Jump Overs (24/20″)
• Pull Ups
• Assault Bike Calories
• 1 min Rest between each completed round.