First and foremost, congratulations to Justin who got his first muscle-up yesterday! While you can’t watch his ACTUAL first muscle-up (since he couldn’t wait for me to get the camera ready) you can revel in the wonder we call Justin in this video of his second muscle-up. This is yet another example of his awesome progress with us. Congratulations brother – well done!
On to the schedule for the weekend:
Thursday 7/1/10: NO NOON CLASS. All other classes as normal.
Friday 7/2/10: NO MORNING CLASSES. All other classes as normal.
Saturday 7/3/10: Normal schedule
Monday 7/5/10: 4th of July WOD at 10:00am – CLOSED THE REST OF THE DAY
If this doesn’t make any sense, read it again. If it still doesn’t make sense, check the Schedule page.
Deadlift 5×5 (@ 78% of your 1RM)
21 Sumo Deadlift High Pulls (75/53)
21 Ring Dips
15 Sumo Deadlift High Pulls
15 Ring Dips
9 Sumo Deadlift High Pulls
9 Ring dips
Self-Myofascial Release (SMR) on the foam roller