* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in.

** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym.

Pre Class:

1) 20 minute EMOTM: Odd, Toes-to-bar, Even, Pistol Squats

Pick reps you can maintain. Pistols no more than 5 reps/side/round. If you have solid Pistol work on a weighted variation.

 Class:

2) 3 rounds AQAP:

800m Run

30 Back Squats 135/95

30 Handstand Push-ups

Post Class:

3) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

4) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

5) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments