7/10/15

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Reminders:
  • Foundations Class meets tomorrow¬†at 9AM.
  • Endurance meets tomorrow at 9AM for their long run. All HWCF members are welcome, regardless of whether you are signed up for Endurance or not.
  • Yoga is cancelled this Sunday. It will resume next Sunday 7/19 at 12:30PM.
Strength:

Deadlift: (Use TM**)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

**Add 10# to your TM if you have consistently been hitting your goals reps on the last set (5,3, or 1 – depending on the week)

Conditioning:

10 min AMRAP:
15-12-9

  • Hang Power Snatch (115/75)
  • CTB Pull Ups

then,
AMRAP of Muscle Ups or Burpee Box Jumps

Extra:

Do either today or Saturday
3 Rounds:

  • 30 sec AMRAP Strict Pull Ups (Do CTB if ME Pull Ups are >12)
  • 30 sec Rest
  • 30 sec AMRAP HSPU (Strict Press @ 75% TM)
  • 1:30 Rest

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