Friday

Norwalk, Battleground – Level 1

I am working on the open gym/class schedule for tomorrow. Check WOdify and facebook for announcements.

Gymnastics

weighted dips (Work up to a weighted dip)

Metcon (3 Rounds for reps)

3 sets of 6-8 dips. Down for 3 seconds, hold, explode up.

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Scale as necessary. Normally you should use about 60% of your max as the deadlift weight.

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