This Saturday will be another Make-up day and you will have the opportunity to do a workout that you missed during the last three days, develop a skill, or try one of the two Make-up day specials.
For those of you on zoom, please check the options below and join with a plan.
See you all on the zoom, in group classes or in the open gym.
Cheers,
Big Cat
1- 21-15-9
Deadlift @185/275#
Strict Ring Dips
2- 20 minute AMRAP
20 Med ball Cleans @14/20
60 DU
3- Shoulder Press
1-1-1-1-1-1-1-1-1-1
4- Make-up Day Special 1: Filthy Fifty
For time:
-50 Box Jumps (20/24”)
-50 Jumping Pull-Ups
-50 KB Swings (0.75/1 pood)
-50 Walking Lunges
-50 Knees-to-Elbows
-50 Push Presses (35/45 #)
-50 Back Extensions
-50 Wall Ball Shots (14/20)
-50 Burpees
-50 DU
5-Make-up Day Special 2: 100 OHS
100 OHS @65/95 #
Every time you break complete 20 sit-ups
Score: # of sets required to complete 100 reps
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