6-22-11

I have a couple of administrative notes to make you aware of.
1)  The first thing is that I would like to thank all of you for your continued hard work and dedication to making yourself better.
2) Those of you who have contracts expiring will be receiving a letter with a new contract.  I have also enclosed an EFT form if you are interested.
3) For those of you who don't have a contract expiring but would like to use EFT's for your payment, I have forms available for you to fill out.
4) We will be closed on Saturday July 1 and Monday July 4.

Workout

Warm-up x 1

Single Leg Deadlifts (each leg)
5-5-5
Weighted Pull-ups
5-5-5
Perform the weighted pull-ups in between sets of the Single Leg Deadlifts.
If you don't have a pull-up, perform the hardest scaled option that you can without kipping.

5 Rounds for Max Reps
2 min Rounds alternating between work and rest.  Each round is one 2 min work set and one 2 min rest set.  Begin each new round where you left off the round before.  Partner with someone using the same weight on the bar as yourself.

2 Hang Power Snatches
4 Overhead Squats
6 Hand Release Burpees over the bar