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