This Saturday Ross will be hosting our workout at Sehmel Homestead park @ 9:00am. His workouts are always something different from the normal grind.
Another reminder, Skills and Concepts W/Dom Starts this Sunday (9/15) @ 11:00am - you MUST be signed up HERE prior to attending class. (click on class in schedule and log-in with your current email and password, DO NOT CREATE A NEW LOG-IN!)
Work up to a Heavy 1RM BEAR COMPLEX
Notes: Complex consist of a power clean - front squat - press - back squat - press.
10 Handstand push-ups
15 Deadlifts (250/165)
25 Box jumps (30/24)
100 Wallball shots (20/14)
Run 400 meters with a 45lb plate