Saturday “Free Day” 8-27-16

Saturday- Free Day/Open Gym

VOD

Do not love the world or anything in the world. If anyone loves the world, love for the Father^[d] is not in them.

– 1 John 2:15

Take the class time to work on what you want. Here are some suggestions:

1)
24 reps of snatch off blocks. Do at least 5 reps at 90% +. No time limit.

2)
EOMOM 10
Odd: Front Rack Walking Lunges (AHAP)
Even: GHD Sit Ups

3)
Pull Up Skill Work
4-5 Rounds
10 Arch to Hollow hanging form bar
4-5 Hip To Bars
5 Perfect Kipping/butterfly Pull Ups (Chest or Regular)

4)
Pull Up Skill/Capacity Test
100 Pull Ups for time

5)
Pull Up Strength (Heavy/Hard as Possible Each Set)
3-3-3-3-3-3-3-3