Tuesday

Good Job to all of our runners over the weekend. Lindsay, Janice, and Donna did the Merrel Down and Dirty Mud Run. Cammi, Matt and Megan did the Apple Hill Harvest Run.

A.
3 Rounds
10 False Grip Ring Chin Ups
45-60 of Ring Support
10 GHD Sit Ups
B.
Five sets of:
Bench Press x 2 reps 90%ish
Rest 2-3 minutes
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
In teams of two, alternate to complete 5 sets each of:
20 Kettlebell Swings (24/32 kg)
20 Hand-Release Push-Ups