A. Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
(No Muscle-up, perform Ring Dips x 10-12 reps)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
B. "Open 11.2"
Complete as many rounds and reps as possible in 15-mintues, of:
9 Deadlifts (155/105 lbs)
12 Push-ups
15 Box Jumps (24"/20")
The "Go Against the Grain" 75-day Challenge starts Monday, January 13th!
Informational lecture with Coach John and Coach Josh on Friday, January 10th from 5-6pm as well as 6-7pm (at the box). The buy-in will be $25 (cash or check, only). Please sign-up this week and get your vitals, measurements, weigh-in, and before pictures taken.
Coach John will be around during the following times to check your vitals, please stop in during any of these times:
Friday (1/10) from 3-7:00pm
Please keep in mind, your vitals should be taken before you workout and you should be well hydrated as well as caffeine-free for better readings.
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