Tuesday 3/8/16

Tuesday 3/8/16

16.2 – Another successful week is in the weeks. We saw lots and lots of PRs this week on toes to bar and cleans and on a few redos. Keep making us proud and come watch the next throw down Thursday night…it’s gonna be good!

Dunk Truck – Next Monday. Spots are going are fast. More info on the events page. 

Bittersweet – Friday evening we will say farewell to our coach and friend, Jessica. After the last of 16.3 workouts are scored, we will be heading out to dinner at Pappasitos on Windy Hill. All are invited to join us!

Warmup
Speed Ladder

4 Sets
5 Pull-ups
10 Push-ups
15 Squats

Lift
5 – 5 – 5+ 
Squat (70-75-80%)

5 – 5 – 5+
Press (70-75-80%)

Conditioning 

10 Minutes E2MOM (alternate minutes with a partner)

60 seconds Max reps

Unbroken Wall Balls*

* The point is to try to complete as many reps as possible in a minute without stopping, to develop timing and endurance for high rep sets. So the ball may not touch the floor or be held against the wall–you may slow down your pace or catch your breath by holding the ball in the front rack position. If you drop the ball either intentionally or accidentally, the set is over.