Tuesday, May 13, 2014

instagram FNT pic
IT’S COMING….Just 3 more days until the MAY FRIDAY NIGHT THROWDOWN…There is a division for EVERYONE! Don’t forget to sign up because spots are limited. Registration ends Friday at 8am. Workout will be announced Friday at 12pm. 

Today’s Workout: 
Oly Lift Technique and Wendler:
Oly: 2 position clean (1x floor + 1x mid-thigh) – 5 sets x 2 reps x every 90 seconds. Work up to a max for the day.
Wendler: Bench Press 3×70%, 3×80%, 3×90%

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Ring Dips
Handstand push-ups

L1-modified pull-ups, dips, and HSPU
(RX) L2- kipping pull-ups, modified dips, kipping HSPU
(RX +)L3- CTB, Ring dips, kipping HSPU

 

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