Sunday 170716

“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry

Back Squat
Bench Press
Deadlift
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total.  Post each 1RM to comments.

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.

Sunday 170709

Strength:
a.) Max time crucifix hold @ 10-25 pound db’s*–aim for 30 seconds
b.) Bench Press 3-3-3-3
c.) 3 rounds of stone load (or keg) for max reps in 30 sec or do 5 reps w/ 90 sec rest in between rounds

MetCon:
12-9-6-3
Stones to Shoulder
Muscle Ups

*Scale is pull-up / ring dip combo