Thursday 8/31/17 - Counting Down

Box Briefs:
Labor Day Schedule
Monday 9/4
Classes Will Be At: 8:30am, Noon, 4:00pm, 5:30pm
No Other Classes
MAIN WOD
M-1: Back Rack Lunge
5 Sets of 10
M-2: For Time:
40-30-20-10
Box Jumps 24/20
Med Ball Sit ups
L2: 40-30-20-10
Box Jumps/Step ups
Abmat Sit ups
L1: 30-20-10
Box Jumps/Step ups
Abmat Sit ups
Extra Credit:
12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Self-Assisted Pullup (box)
5) Ring Row
FITNESS CLASS
F-1: Back Rack Lunge
5 Sets of 10
F-2: For Time:
120-80-40 SU
30-20-10 Sit ups (Advanced: with Plate Overhead)
WEIGHTLIFTING
W: Bike 5:00
Front Rack Mobility
2 sets:
8 Good mornings
4 Knees to Squat
8 Front Squats
W-1: Clean Pull + Clean
Build to Heavy Double
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