Friday, October 2
announcement
Sunday Session this week: Rebuild
This week’s 7:00/7:30am class schedule:
Fri 7:00 - Ben
rx
21-15-9 reps for time of:
Strict pull-ups
Overhead squats (95/135 lb)
Score: Total time
intermediate
21-15-9 reps for time of:
Banded strict pull-ups
Overhead squat (65/95 lb)
Score: Total time
beginner
21-15-9 reps for time of:
Ring rows
Overhead squats (35/45 lb)
Score: Total time
Skill Work
Pre-workout build-up
Overhead squat
3-3-3-3-3
– Build to heavier than workout loading.