We are back on for a full schedule tomorrow. The schedule of new classes will be fully updated and fixed by tomorrow night. There are no changes for Tuesdays so just proceed as is.

 

Raffle for free membership and supplements is on. $20 gets you a ticket. Buy as many as you want!

 

Also, if you want a T-Shirt for the Lando Open you MUST pay by the end of this week, preferably ASAP. Otherwise NO SHIRT FOR YOU!

 

TUESDAY

 

Strength: Split Jerk
5-5-5-5

 

WOD : 3 Rounds
12 Deadlift 155/105
9 Hang Clean
6 STOH
6 Pull-Ups Complex (Bar MU + TTB + CTB)

 

S: 95/65, 6 Scaled Pull-Ups
L1: 135/95, 6 Pull-Ups

Rx+: 175/130

 

The Program

 

1. Strength and WOD Rx+

 

2a: 3xME Ring Dips in 45 seconds, rest :60
2b: 3xME Legless Rope Climbs in 60 seconds, rest :60

 

3: EMOM 7m : 3-6 Ring MU Pull to Turnover, focus on height of where you can pull to over the rings. Object is to focus on and stop at the transition, before dipping out, to see how high you can get through your pull

 

4. 5m AMRAP
50′ HS Walk
3 FS HSPU
40 Double Unders