Tuesday – 080415

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30# wall-balls are back! Coach Keith is on target.

As of this post, there are 6 time slots available to get your body fat tested via hydrostatic weighting, the “gold standard” lean body mass measurement.  Please click here to reserve your time.

Strength
Deadlift
Find your 3 rep max.
These deadlifts will be done with a 3 second eccentric lowering of the bar to the ground or a “negative.”  You must also reset after every rep, no bouncing.  You WILL be sore from this so please don’t leave the gym without rolling out your back on a PVC roller.

Workout of the Day
3 rounds:
In 4 minutes perform AMRAP of
3 Muscle-ups
6 Lateral bar burpees
9 Hang power cleans (95/63)
Rest two minutes between rounds

Post your scores to the Whiteboard.

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