Strength/Skill

 

1)   3x7 Push Press-Heaviest Possible

 

2) 3xME GHD Sit ups in 1 minute

 

* For the push press rest 2 minutes between sets. For the GHD work for a minute and rest for a minute* 

 

 

Conditioning

 

12 minute AMRAP:

 4 Shoulder press
 8 Sumo deadlift high-pull
 12 Front squat

 

*Mens weight 75#    Womens weight 55#*

 

 

The last workout has been released!! Seems like how much pain can one tolerate with thrusters and chest to bar pull ups. For the fundamental class Thursday night at 630pm the movement will be pull ups. Our coach will help you guys with your kip and becoming more efficient with the pull up!! Remember its free for members and non-members. See you guys there and give the last workout everything you got!!