Monday 300117

Hey peeps!  Just a reminder, we are starting our new programming cycle today :D Warm ups will be starting as a group so it's important to be on time and ready to go for the start of class.  This will help us keep things on time and moving smoothly.  Thanks in advance for your cooperation.

EMOM For 15 Minutes:

1 Clean

Start at approximately 75% of your 1RM.  If you do not have a 1RM yet, no sweat, we will help you decide on an appropriate weight, rep scheme and movement variant.

5 Rounds For Time:

7 Muscle-Ups
21 Sumo Deadlift High Pulls

TIMECAP: 15:00

Extra Work (Optional):

Assault Bike:
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4x35/25 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6

You still have time to sign up for the intramural open competition at the gym!  Wednesday the list will come down, so don't wait!  I promise it will be fun :)