* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE.

Class:

1) Back Squat: 10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80%

Warm-up as needed. Rest 90-120 second between sets.

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 3 rounds AQAP:

10 Overhead Squats 115/75

20 Pull-ups

50 Double-unders

Extra Work:

4) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) 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.

Post Results/Thoughts To Comments