* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

Class:

1) Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Set the bar dead on the ground each rep.

2) AQAP:

1000m Row

50 Thrusters 25/15

30 Ring Rows

Rad photo finish at around 9:50

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments