September 5, 2019

190509
Due to Power Output Competition, all Classes this Saturday are canceled!  There will be Open Gym from 7am-8:00.  We apologize for any inconvenience this may cause!!

If you are interested in attending Power Output, please visit the below link for all Heat Times!

https://mailchi.mp/cb1218b3ef52/poc-movements-1436951

Warm-up
2 Minute Row, then:

3 Rounds:
:30 Arm Circles
10 Push Up to Down Dog
5 Scap Retractions + 5 Kip Swings + 10 Ring Rows

Gymnastics
Week 3 of Bar Muscle Up Progressions/Technique

15 Minutes spending quality time on progression that best suites you!

Metcon
Metcon (Time)
50 Strict Pull Ups
50 Strict HSPUs

For Time
*Split up Reps as desired!!

Use 5" Riser, or Plate Press to scale HSPU!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282