Wednesday December 14, 2016


(Bill’s got hops! AND… he was one of the few who completed the workout last Saturday even after the cutoff time expired.  Great job Bill!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

Back Squat

5 x 75%, 80%, 85%

**1 Rope Climb in between sets





Cleans (135,95)

Ring Dips


Grunt Work:

Spend 10 minutes practicing handstand walks or freestanding handstand holds

MOD 1: (115,75), Band Assisted Dips

MOD 2: (95,65), Box Dips with feet on another box

MOD 3: (75,55), Box Dips with feet on 2 plates

MOD 4: (45,35), Box Dips with feet on floor