FRIDAY

Okay. There it is. Deadlifts and HSPU. We’ll talk about this over the next two days. Same format as the last two weeks. Doors will open Saturday morning at 7:45 to sign up for heats. There will be a warm up posted on the board and then we’ll get it going.

But for Friday, we’ll do this.

Strength/Accessory

15 Minutes

Kipping HSPU Practice or Handstand holds

and Barbell Good mornings

METCON

EMOTM 21 Minutes

Minute 1

3 Chest To Bar

4 Air squats

5 Burpees

Minute 2

10/8 Cal row, bike erg, ski erg or assault

Minute 3

8 Hang Power Snatch (75/55)

Performance: Pull-ups

Fitness: Ring Rows

Everytime you get to minute 3, use a different cardio piece. Rower, bike erg, ski erg or assault