GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m.
SPINFIT: 10:00 a.m. to 10:45 a.m.
OPEN GYM: 10:00 a.m. to 12:00 p.m.
FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m.
1 RM Snatch (Power or Full)
1 RM Clean (Power or Full)
1 RM Jerk (Push or Split)
Deadlift 3 RM
Pull Ups 3 Sets of Max Strict
Part A: With a 6 Minute Running Clock, establish max weighted strict pull up. If you cannot perform strict pull ups, perform max rings rows in 6 minutes
Part B: Spend 10 Minutes working on Ring Muscle Up Skill and efficiency. Scale Options: False Grip Kipping, Banded MU Transitions, Isometric Ring Holds, Negatives
Part C: 3 RFT: 20 Pull Ups + 30 Double Unders. As soon as complete 3 Rounds go right into 40 Bar Facing Burpees
Part D: Accumulate 2 minutes in GHD Sit Up Hold, then accumulate 2 minutes in GHD Back Extension Hold.