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12/17/18

16
Dec

12/17/18

12/17/18

Ribbon Cutting is official! Big thanks to everyone who made this move possible. A lot of work and love was put into Newvviva. Thank you all for your hard work.

Conditioning:

“Fran-Ish”

2 Sets of:
12-9-6
Thrusters
Pull Ups

L1: 95/65
L2: 75/55
L3: 65/45 or lower

Rest 2:00 between sets

Do NOT drop empty barbells or barbells with only metals on the ground. Set gently. save souls.
 
Skill/Strength
 
Back Squat – 3×3 mod-heavy, 3×2 heavy
  • 3×3 @ 75%, 3×2 @80%. work quickly. roughly based on 1 RM.
Recovery:
3-5 min slow row, bike, or jog