Saturday, January 16, 2016

Today's Workout:
A. 3 sets, not for time, of:
Chest to Bar Pull-ups x 10-12 unbroken reps
Double-Unders x 40-50 unbroken reps
Alternating Pistols x 16-20 reps

B. Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 86% (up 2% from last week)
Rest 2-3 minutes between sets

Three sets of:
3 Deadlift to Knees + 1 Finish @ 70%
(pause 2 seconds with each rep at the knee)
Rest as needed

C. Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jump Overs (24″/20″)
15 Kettlebell Swings (24/16 kg)

Box Brief:
"MLK Day," Monday, January 18, 2016 we will be following a holiday schedule - 8:30am and 10:00am classes only. Please make sure you SIGN-UP for a class. Thanks!

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