A. 3 sets of:
Muscle-ups x 2-6 reps
(No MU, sub: Ring Dips x 8-10 reps @ 30X1)
L-sit Hold x Max Time
B. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 70% (5% up from last week)
Immediately followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 78% (up 2% from last week)
C. In teams of 3, with one athlete on the rower at all times, the other 2 athletes partitioning reps however you like, complete 2 rounds for time of:
30 Overhead Squats (115/75 lbs)
30 Chest to Bar Pull-ups (or Pull-ups)
30 Squat Snatches (115/75 lbs)
15 Bar Muscle-ups (or 30 Chest to Bar Pull-ups)
NO DROPPING THE BARBELL FROM OVERHEAD; PENALTY = 5 Burpees over the Barbell.
You will have 2 scores for this: Cals from the Rower and final time for the 2 rounds.
Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. THANKS!
Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule
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