Warm up: tmu of push ups (hold in plank) / squats (hold in bottom)
Skill/focus: Back Squat / DB Bench
2 -3 sets to build load
Workout: 15 ring rows
15 db bench press 65#/45#
15 back squats 225#/155#
5 RFT
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If you used an appropriate weight, this one hurt!
Muscle Up Class: Some questions on this. We are having a Muscle Up Class Friday the 13th at 5:00 pm in place of the regular class at that time (this Friday only). All other classes will be as regularly scheduled that day.
King Kong Challenge: Any of the Beasts or She Beasts up for this one?
3 rds of
1 deadlift 455#/315#
2 muscle ups
3 squat cleans 250#/175#
4 hspu
First one of each gender to complete as rx'd gets a prize. . .
