Today the East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!
Metcon:
8 min on, 1 min off for 4 Rounds
10 Deadlifts 205/145lbs
8 Bar Muscle Ups
6 Front Squats 205/145lbs
4 Ring Muscle Ups
2 Snatches (any style) 205/145lbs
-Max distance run with remaining time
-Scale Snatch weight to 85% 1RM and use that barbell for the entire workout.
-Scale BMU and RMU to two different styles of any Push+Pull you’d like
-Always take note of time remaining when you start to run so you don’t end up far away when the clock beeps for the rest
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
3 min hamstring smash per side
