Monday – 042516

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Angie and Ashley from the 6 a.m. class working through Friday’s eccentric focused deadlifts.

Gymnastics
Complete for quality:
50 Strict pull-ups
50 Strict handstand push-ups
75 Hip extensions

Partition the work however you would like. Make the movements as hard as possible but still be able to move through them. If these are some movements you don’t struggle to bad with, make them more challenging for you. This is capped at 20 minutes.

Workout of the Day
2 rounds for time:
21 Front squats (185/133)
15 Burpee muscle-ups
9 Hang power cleans
6 Bar facing burpees
3 Thrusters

If you can’t do muscle-ups, you will do strict burpee pull-ups instead.  A strict burpee is done with a strict push-up out of the bottom.  If you need to turn them into a jumping pull-up, that is fine.  A normal burpee pull-up is done to a bar that is out of reach from a standing position by no less than 6 inches.

Post your scores to the Whiteboard.

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