Remember: there will be NO 0530 class today because it's the first day of school! Good luck to all the Centurion kids (young and old) headed back to school! :)
Noon and 1730 classes will run as scheduled.
Warm up:
500 m row/400 m run
Shoulder mobility
15 Push press with PVC/15# training bar
15 split jerk with PVC/15# training bar
15 pull ups
15 ring dips
Muscle up progression
Strength:
Split Jerk
3-3-3-3-3-3-3
(work to find your 3 rep maximum)
WOD:
30 Muscle ups for time
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