Announcements:
Let’s welcome Katy Weseman to the HWCF coaching staff! Katy has been with us pretty much since Day 1, and we are so happy to see her progress over the past couple of years. You can see Katy in action tonight at 7:30PM. Everyone give Katy a jumping high five when you see her!
This Week’s Schedule Changes:
- Thursday – OLY at 6:30PM
- Saturday – OLY cancelled due to Monster Series Competition
- Sunday – No Open Gym (Enjoy Midsommarfest!)
Strength:
Back Squat: 5-5-5+
65% – 75% – 85%
**Base off of your Training Max (add 10# to previous TM)
Conditioning:
For Time:
- 40 Deadlifts (65% TM)
- 800m Run
**Every time the weight is resting on the floor for more than 2 secs, or you form deteriorate, perform the following:
- 10 Burpees
- 15 Pull Ups (Jumping Pull Ups to Scale)
- 25 Double Unders (scale is 50 Single Unders)