* 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.

Class:

1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same as the last 4 weeks.

2) Stiff Leg Deadlifts: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last cycle.

3) 10 minute AMRAP:

5 Muscle-ups

20 Alternating Goblet Lunges 53/35

40 Double-unders

Extra Work:

4) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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