June 16th, 2014 - Monday

Notice: There will be no evening classes tomorrow (Monday, June 16th). The morning classes and open gym will take place as normal.

Warm Up

PVC Pipe Dynamic Stretching

Rejoice for those around you that transform into The Force
— Yoda

Parkland

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds 

Conditioning

For time:

21-15-9

Back Squats (95#/65#)

Ring Rows 

Cash Out:

10 Inch Worms 

*12 minute cap

SUBU

Strength

1a) 4 x 2 – OHS @ H.P.

*rest 60 seconds 

1b) 4 x 20 – Back Rack Lunges @ H.P. 

*rest 60 seconds 

Conditioning

For time:

21-15-9

Back Squats (135#/95#)

Pull-ups (strict)

Cash Out:

20 Wall Kick-ups

*12 minute cap

North Shore

Strength

1a) 4 x 2 – OHS @ H.P.

*rest 60 seconds 

1b) 4 x 20 – Back Rack Lunges @ H.P. (aka Heavy as F#%!)

*rest 60 seconds 

Conditioning

For time:

21-15-9

Back Squats (135#/95#)

C2B Pull-ups (strict)

Cash Out:

20 Freestanding Kick-ups

*12 minute cap