04.24.2017

Pistol Pete is recovering well from his rotator cuff surgery. Get well soon Peter, we can’t wait to have you back!

ANNOUNCEMENTS:

– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends
– Our May On-ramp class begins Tuesday May 2nd @ 6PM!

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Enderton Front Squat Complex
Complete the following workload of Front Squat Complex based off your current 1RM established on 04.17.2017.

3×1 @ 70% 1RM
3×1 @ 75% 1RM

Notes: 1 rep of the complex = 3 total front squat reps completed. Rep 1 = :03 Pause, Rep 2= double bounce, Rep 3 = normal front squat.

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“Misdemeanor Offense”
Complete for time
Run 400m
30 x Pull-ups
30 x Ring Push-ups
Run 400m
20 x Pull-ups
20 x Ring Push-ups
Run 400m
10 x Pull-ups
10 x Ring Push-ups

Notes: Those looking for more challenging effort should complete chest-2-bar pull-ups for the workout.

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