Free class at noon – bring your friends! Barbell Club w Coach John at noon (be sure to reserve). If you missed strength or metcon this week – come make it up during free class at 1pm (this counts as one of your classes if you are on Gold membership).
Fitness & performance:
- 10 power cleans (Fx: 135/95; Rx: 175/115)
- 15 front squats (Fx: 135/95; Rx: 175/115)
- 20 handstand pushups (Fx: guys to floor, women to one abmat, Rx: guys to 45lb plate deficit, women to floor)
- 25 box jumps (Fx: 24/20; Rx: 32/26)
- 30 pull-ups (Fx: regular, Rx: chest to bar)
- 35 ring dips
- 40 burpees onto a 45lb bumper plate
- Run 800m
Optional finisher: Fitness & performance:
Sled pushes, 8x50m
*Add weight each push. This is a maximal effort.