Monday September 21, 2015

Warm Up: **If you have specific mobility issues please show up and address them prior to class.
- Wrist and elbow circles 10 reps each direction
- pass throughs - 20 reps
- leg swings 10 reps each direction (Front and Back and side to side
- 5 Frankenstein squats
- 400 m run

Strength: Front Squat 5x3 - rest 90 sec
Beginner: @ 60% of 1 RM
General:  @ 75% 1 RM       
Masters: 5x3 - If you feel up to it, perform @ 75%, if not go as heavy as possible maintaining form.

Wod:

12 minute AMRAP
5 Pull-ups (strict w/bands) *please no swinging or using momentum
10 HSPU'S
15 deadlifts 155/105 (105/75)(75/55)
 

September 19
Saturday 9/19