Wednesday – 160824

160824RickBirthday

Happy Birthday Rick!

Announcements

  • Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

For max reps:
Strict Pull Ups
rest 90 seconds
Strict Mixed-grip Pull Ups
rest 90 seconds
Strict Chin Ups
Note: If you are using assistance, use the same level of assistance for each set.

WOD

For time (10 min cap)
1000m Row
20 Bar Facing Burpees
40 Thrusters (45/35)

Cash Out

Spend the remaining class time working on Handstnds – Holds, Walks, Push Ups, etc

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