September 2, 2013

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FATHER & DAUGHTER

(Rodrigo and Ava)

SCHEDULE REMINDER:

There is only an 8am and 10am class today.  There is also Open Gym at 9am and 11am.

We hope you have an amazing Labor Day with family and friends.

STRENGTH:

Take 25 minutes to establish:

1RM Push Press

&

1RM Weighted Strict Pull-up

WOD:

Fitness:

EMOM 20 Minute

Odd minutes – 3 Push Press (155/105)

Even minutes – 30 Double-unders

Performance:

EMOM 20 Minute

Odd minutes – 3 Push Press (205/135)

Even minutes – 6 Pistols, alternating legs

PERFORMANCE SUPPLEMENTAL TRAINING:

Deadlift:

3 reps, 3 reps, Max Reps (315/205)

Rest 3 minutes between sets

Four sets:

1-3 Bar Muscle-Ups

(30 second transition)

20 GHD Sit-ups

(Rest 2 minutes)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806