October 20, 2017
ANNOUNCEMENT:
There will NOT be any classes this Saturday. We are taking part in the Barbells for Boobs Fundraiser Event down at TrueFit Athletics in Lancaster. If you are interested in joining us, please be at the gym Saturday morning at 8:15am so we can carpool down.
Strength:
Hang Snatch
EMOM x 3: 3 Reps @ 70%
Rest 1:00
EMOM x 3: 2 Reps @ 75%
Rest 1:00
EMOM x 3: 1 Rep @ 80%
Metcon:
3 Rounds for Max Reps:
1:00 Box Jump Overs (24″/20″)
1:00 Toes-to-Bar
1:00 Deadlifts (225/155)
1:00 Rest
Gymnastics/Core/Midline (if time permits)
2 Rounds (not for time)
30 GHD Sit ups
20 Hip Extensions
1:00 Hollow Hold
