Friday - 10/13/17

CLASS PROGRAM

A.) 12 min cap

50 wall balls 20/14, 30/20

30/24 cal AD

6 rope climbs  (10 rx+)

B.) accessory work - 3 rounds NFT - w/ Barbell

10 one-legged RDL

10 pause squat jumps

10 Jefferson curl

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C.) Strongman -

Stone over yoke

20 total lifts work to heavy a 4-5’ working height

D.) strength speed

Back squat -box speed

3relsx11sets @ 50%, every 6” seconds

Snatch DL - speed

3repsX11sets @ 50%

F.) Gymnastics

3 rounds

0:00-2:00

30 second dead hang + ME toes 2 bar

2:00 - 4:00

30 second ring support + ME dips

4:00-5:00

rest