Monday 7/28

CONGRATS to everyone that participated in the in-house comp on Saturday! You all did amazing! We saw everything from several big PR's to some of you conquering fears of trying a comp. We are very proud of all of you. We had a blast and we hope you all did too. 

Please don't forget to put your name on the sign up sheet for the bus to Boston on Aug. 24th. I would like to reserve the bus this week, so if you want on please get on the list! 

And finally, don't forget to submit your Custom Fit Meals order before Tuesday night! We need some more of you on board in order to keep this service for you guys. 

Fitness-

A. Back Squat - E2MOM 2 Reps @ 80% x 5 sets

B1. Strict Pull ups x 5 x 3 sets (no band. use negatives or bench spot instead)

Rest 30 Sec.

B2. Hollow Hold x 45 sec. x 3 sets

rest 30 Sec.

+ 

3 Rounds For Time

21 Wall Balls

15 Hang Squat Cleans (95/65#)

9 Burpees

Performance-

A. Back Squat - E2MOM 2 Reps @ 80% x 5 sets

B1. Muscle up x 3 x 3 sets (Skill work if no MU yet)

Rest 30 Sec

B2. V- Ups x 25 x 3 sets

Rest 30 Sec.

+

3 Rounds For Time

21 Wall Balls

15 Hang Squat Snatches (95/65#)

9 Burpee Lateral Bar Hops