THURSDAY 181115

“Double the Helen”

Three Rounds For Time:
50 Double Unders (or 100 Single Jumps)
21 Kettlebell Swings (53lb. / 35lb.)
12 Pull-ups

Rest as needed then,

Tempo Deadlift, 3-3-3-3-3 Repetitions (5 Second Descent)

Note: Today we are looking for a sharp contrast between the speed and power of “Helen” and the slow, methodical strength training in the Deadlift. Remember, on the Deadlift Tempo, the minimum descent time is 5 seconds – if you can take longer, do it! Try to increase weight each round, with the most weight possible while maintaining the tempo on your last set of 3 repetitions.

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Thanksgiving Holiday Schedule Update

Wednesday, October 21 – 6AM & 8AM (Gym closes at 9AM – Keyholder Only)

Thursday & Friday, October 22 & 23 – Gym Closed – Happy Thanksgiving!

Saturday, October 24 – 10AM Free Community Workout

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