Tuesday
WOD
Complete max rep unbroken back squat @ 80%

Then,

Complete the climbing ladder for 10 minutes of:
1 Strict pull-up, 2 hand-release pushups
2 Strict pull-up, 4 hand-release pushups
3 Strict pull-up, 6 hand-release pushups, etc.

Strength

Complete 4 sets of:
6 Reps each leg of Bulgarian split squat
(add 5-10 pounds to the weight you used last week)
Rest 2-4 minutes
10 Reps each side renegade rows
Rest 1 minute
5 Reps front squats
(if last weeks weight was easy add 5-10 lbs, if it was tough, stay at same weight)
Rest 2-4 minutes
** All movements will be reviewed in class**
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Fall Special
Special Group Discount

2 people – $70 a month, plus 50% off Group Fundamentals
3 people – $65 a month, plus 50% off Group Fundamentals
(Monthly rate is usually $85 a month. Above rates apply per person.)

To qualify for these discounts, all parties must sign up at the same time. Discounted rates will be applied to first three months membership. Regular rates become effective at the beginning of the fourth month. Fundamentals must be completed as usual.

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