Don’t forget to come down to the LIC Landing tonight for a drink and a sunset with your fellow Gantrians.
Summer Social at the LIC Landing
Strength
Deadlift :
Deadlift 1×5 at 40% 1RM
Deadlift 1×5 at 50% 1RM
Deadlift 1×3 at 60% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP Wod
4 rounds for time of:
8 Dips
12 Power Snatches, 75/55 lbs
16 Dirty South T2 Bs
Open Wod
4 rounds for time of:
8 Handstand Push-ups
12 Power Snatches, 95/65 lbs
16 Toes-to-bars
Prep class mastering the squat.
