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Don't forget to sign up for your classes!

And keep the chalk in the bucket.  Just a reminder, on Tuesday and Thursday at 6:30 pm, we are still running fudamentals classes.  The 6:30 pm group class will be 

Tuesday

Group Warm Up:
AMRAP 7 mins

Turkish Get-up, alternating arms. Use light kettlebell.

Skill/Strength: Pushups/HSPU

Test: Do 1 MAX set of Strict pushups. Standard is chest to floor. NO KNEES.
If you need to scale push-ups, use abmats to shorten ROM.

THEN:
If you can do 10 strict pushups, you may do HSPU for the main set. If you can't do 10 strict pushups, you will stick with pushups for the month. 

Set: 3 sets of 5 to 8 pushups/ HSPU (strict). Rest 2 to 3 minutes between sets. Do mobility/ stretching during the rest.

Standard for all pushups is chest to floor/plate/plates. Find a plate or set of plates(abmats) you can do 5 to 8 strict pushups/HSPU. If your chest does not touch, it does not count. HSPU standard is head to floor or 1-3 mats. You can do deficit HSPUs if head to floor is too easy or use plates or parallets for depth.


WOD:
 3 rounds
50/35lb DB waiter walk, 100 meters, right arm
30 GHD situps 
50/35lb DB waiter walk, 100 meters, left arm
30 Back extensions

Bill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21

.Scaling: If you have not done GHD situps before, or have not been doing sets consistenly, we highly recommend doing only  10 or 15 GHD situps with a combo of situps. Good mornings with 45/35lb bar or pvc are acceptable scaling for back extensions.