8/23/16

Announcement:

Ever wanted to try climbing? Sign up for a climbing gym field trip with your friends from Hardware! We’re taking a field trip to First Ascent climbing gym – the Avondale location – on Sunday, September 18, 2016! https://firstascentclimbing.com/avondale. We have a group reservation from 1-3pm (plan to arrive around 12:45 to check in). We’ll have access to all their climbing routes and the gym will provide staff to give tips and belay. The cost is $30/person, that includes equipment rental. All climbing experience and abilities are welcome! We need a minimum of 10 people, but can’t take no more than 25. Sign up on a first come basis at http://tinyurl.com/HWCFclimbing.

Strength:

A. Strict Press:

• 3 @ 80% TM
• 3 @ 85% TM
• 3+ @ 90%

B. Ring Rows: 3x 5-9

Conditioning (Competition):

4 Rounds:

• 10 Pull Ups
• 10 Push Press (135/95)
• 200m Run

(15 min cap)

Mobility Extra:

Bottom of Squat: 3-10 minutes