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

  1. 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

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