A. Push Jerks 5x3. Find your 3RM. 12-minute time cap.
B. Complete as many repetitions as possible in 3 minutes of:
*Compare to 10/01/14.
C. 21-15-9 reps for time:
Box Jumps (24”/20”)
*Compare to 10/15/15.
D. Mobility 101 @ 10AM:
Point of Interest: Glutes/Hip Flexor
E. Strength 101 @ 6PM:
1) Every minute for 10 minutes:
1st: 4-6 Strict Handstand Push-ups, deficit for Advanced
2nd: 3-5 Bar Muscle-ups
2) Behind the Neck Shoulder Press, 5x5.
Increase load. 2 minute rests.
3) 3 rounds for time of:
25 unbroken Double-unders
25 unbroken GHD Sit-ups
*Compare to 11/08/16.
Post loads, reps and time to Members Area or comments.