In-House Competition this Saturday! Heats and teams will be announced soon.
Strength:
Pull up 5×3 w/6 second eccentric, (weighted pull-up for those that can)
Conditioning:
3 rounds
10 ring dips
20 push ups
30 Empty barbell seated L-press
Post Class:
Accessory: Tabata GHD sit-ups or sit-ups
Weightlifting:
build up to 3 full Snatches at 95%
Build up to 3 full cleans at 95%
Gymnastics: Accumulate 50′ handstand walk
