Thanks to everyone that came to our 2017 Warlock Summer Social. This was our best turnout yet! It’s a great day where we get to hang out, drink some beers, play some beach volleyball and do things that have nothing to do with fitness! I think that’s important, so thank you!
A. Back Squats 5×5 @ 90% of Friday
B. 9 Minute AMRAP
15 T2B
10 Deadlifts @ 115/75
5 Power Snatches @ 115/75
Bonus
3 Rounds
12 Left Arm High Pull, 12 Right Arm High Pulls
5 Left Arm Barbell Turkish Get Ups, 5 Right Arm Barbell Turkish Get Ups
3 Ring Muscle Up Negatives.
3 Rounds – 90 Second Row then 30 Seconds of Max Effort muscle ups with remaining time. Score is total number of muscle ups.
Warlock Weightlifting:
1. Clean & Jerk (hold last jerk 5 sec overhead) – 70% x 2(1+1), 75% x 2(1+1) x 4
2. Clean Pull – 100%x3x3
3. Back Squat – 75%x5x5
4. Weighted Sit-up – 3 x 10-15