Thursday, March 23, 2017

Today's Workout:
Reminder: Deadline to sign-up on MINDBODY for registered Open athletes for Friday classes and FNL is 4:00pm today (Thursday). Heat schedule will be posted shortly after.
A. Every minute, on the minute, for 10 minutes:
Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B. For time:
40/30 Calorie Assault Bike
20 Deadlifts (275/185 lbs)
10 Muscle-Ups*
20 Deadlifts (275/185 lbs)
40/30 Calorie Assault Bike

*No MU, sub 30 Ring/Box Dips.

C. "Optional Accessories"
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Plank Hold x 60 seconds
(add weight if possible)
Rest 60 seconds

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