WEEKEND HOLIDAY SCHEDULE! Friday 7/3: Open Gym 8am-10am and 4:30-5:30pm, WOD 9am-10am. Saturday 7/4-Sunday 7/5: No classes or Open Gym. Regular classes resume Monday 7/6. Have a happy and safe 4th of July!
Pull-Up/MU Progressions & Skill Work
5 sets – pull movement
5 sets – push movement
Individualized drill for gymnastics development
Muscle-ups (5 sets of 1-3 strict MUs)
5 Min. to establish a heavy clean
Rest 3 Min.
5 Min. AMRAP cleans at 75% of established clean in first 5 Min.
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