* The Importance of a Program. Read HERE

** 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.

Class:

1) 3 rounds AQAP:

800m Run

30 Kettlebell Swings 53/35

20 Toes-to-bar

10 Chest-to-bar Pull-ups

Extra Work:

2) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

3) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up

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

Post Results/Thoughts To Comments