10 June 2018


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.



Barbell Option:

Barbell Option:
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

Gymnastics Option:

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.