150331 Tuesday 0900, 1800 & 1915

Congratulations to all who completed the open, now it’s back to the grind!  We’re starting a new strength cycle so PRs are in the future! 

A) progressive model:  strict pull up test in

B) SWOD
Strict Press
1×5 @ 60% of 1RM
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
3×3 @ 80%

C) METCON
5 min AMRAP ascending ladder starting at 1
Pull up
Push up
Sit up

Competitors
C2B
Plyo push ups 45/25# plates
V-ups (touch toes)

~ Jack

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