It's how we do GOLD!

It's how we do GOLD!


πŸ’™πŸŽ‰Week THREE of Friday Night Lights! All are welcome!πŸŽ‰πŸ’™


Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up:
EMOM 8: 
Even: 30 Double unders
Odd: 8-10 Push-ups

2. Warm-up F:Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Technique Review: The Rope Climb

4. βœ¨πŸ†β€œGoldenβ€πŸ†βœ¨
Not for time:
Rope Climb

*7 Dips after each set of Rope Climbs

LIII: Deadlift @80-85%, Legless Rope climbs, Ring Dips
LII: Deadlift@75-80%, Regular Rope Climbs or Sub planks climbs as needed. Parallette, Banded or Box Dips as appropriate
LI: 6 Rounds of
5 Deadlifts
1 Plank Climb
7 Dips

Have fun!