Wednesday – 160824

Wednesday – 160824


Happy Birthday Rick!


  • 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


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.


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