Wednesday
Advent: Accumulate 3 min of an L-sit on the rings
Monday
Advent: 100 double unders unbroken (if not 100, shoot for something
Friday
Open Gym today from 11-1. Make sure you get here
Monday
Strength: deadlifts 3, 3, 3+ (70, 80 90%) Metcon: Rx
Monday
Strength: Shoulder Press (65, 75, 85%) 5, 5, 5+
Wednesday
Metcon: Rx 21-15-9-6-3 toes 2 bar handstand push-ups deadlifts, 275/185
Tuesday
Strength: deload shoulder press 5x3 (60, 65, 70%) Metcon: Rx
October
Strength: 1rm front squat Metcon: Rx 15 min amrap
Thursday
Strength: 1 rep max deadlift Metcon: Rx run 800m 50
Monday
Strength: work up to a heavy one rep back squat