SUNDAY

Great work yesterday by everyone who came in.  Pacing and reps looked good right to the end.  Nice job!

For Sunday we  have SHRED at 7, 8, and 10, with open gym at 9.  Register tonight and come in tomorrow to work some strength.

Part A

Superset

4X8

DB Pullovers 50/35

3011 (3 second negative, 0 seconds at the bottom, 1 second lift, 1 second pause at top)

Supinated grip barbell bent row

3011

95/65

Part B

Arm Wod

10 Minute EMOTM

10 Empty Barbell Curls

10 DB Tri Extensions

Part C

Tabata

Assault Bike

Hollow Rock

Alternate for 8 rounds