The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day! MP Iron Club is canceled this week, but the lifts can be performed during Open Gym. Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club† Lift 1: Power snatch ⇒ Hang squat snatch Every 2-minutes, perform one cycle at the following loads: Start at 20%, increase by 5-10% each set until reaching 75-80%, then stay at this load for five sets For quality Lift 2: Overhead Squats 10-8-6-4-2-10 rep rounds For heavy load in the last set Lift 3: Dumbbell biceps curl 20-16-12-8-8 rep rounds For heavy load in the last set Skill: 0:30 Handstand hold 10 Wall-ball GHD...
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