Deep Comp- 12/21/15
Great seeing everyone out at the ugly sweater pub crawl this weekend! It was a fun way to hang out together outside of the gym.
This week we are training Monday-Wednesday and then resting until Friday the 1st (there will be programming this day). Please mark your calendars for a team meeting Saturday, January 2nd. We will let everyone know once the time is set.
I. Warm-Up
800m Run
2 Rounds (not for time)
10 Strict Narrow Pullups
10 Stationary dips
- Stationary, meaning on jerk blocks or GHD handles.
II. Strength
A. Back Squat- Work to a heavy single. Attempt a PR if you're feeling capable.
B. Clean and Jerk- Work to 3 heavy singles at a working weight
III. Engine
"Fran"
21-15-9
Thrusters 95/65#
Pullups