THIS SATURDAY THE GYM WILL BE CLOSING AT 10AM, SO THERE WILL NOT BE OPEN GYM. THERE WILL STILL BE 8AM BOOTCAMP AND 9AM CROSSFIT CLASS. IF ANYONE WANTS TO DO AN OPEN GYM, CHRIS WILL BE THERE AT 6:30AM. YOU MIST BE DONE BEFORE BOOTCAMP STARTS. THANK YOU!
STRENGTH
(E1:30 for 7 sets)
2 shoulder Press @70%
*first rep is paused 3sec on shoulders and 3sec above head. 2nd rep is normal rep
WOD
(4 rounds for time)
15 Ring rows (5 muscle ups if you can)
10 deadlifts @245/165#
15 burpees
renegade-training-systems.com 