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THURSDAY 6.7.2018

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PLEASE NOTE
THERE IS
NO OPEN GYM
TODAY
STRONG
Bench Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
METCON-BURN
SKILL WORK
Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

Hold for 0:30

Rest for 0:30 then-
Handstand Complex
0:30 Nose Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
METCON
Grace
For Time: 
30 Clean and Jerks, 135/95