Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Deadlift
10-5-5-5-5 / 5-5
10 @ BB
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
1×5 @ 90% of today’s heavy set

PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.

For Varsity and those that haven’t been doing our lifting program for the past two weeks. Start light and work up to a good set of 5 with excellent form.

WOD

Helen’s Sister

3 Rounds: (15:00 cap)
400m Run
21 American KBS
12 Ring Dips

Rx: 55#/35# KB
Elements: 30#/20# Russian KBS, Bench Dips