10am WOD- UPTOWN, SIGN UP on mindbody if possible!

11am- Competitor's Class- Will meet UPTOWN, NOT at midcity.
You can sign up on Mindbody...even though the mindbody schedule says 504, it will be UPTOWN!!!!


ALL CLASSES AT MID-CITY ARE CANCELED UNITL FURTHER NOTICE. STILL HOLE IN ROOF AND NO POWER.

Meme
Brandon
9/1/2012 05:23:09 am

HW !
1. 50 Weighted eccentric pistols. 25/leg
Start by holding a light kb out in front with both hands and SLOWLY lower to the bottom of a pistol squat controlling the speed the whole way down. Roll on to your caboose then start again. It is not necessary to come out of the pistol.
2. Find a 1RM hang clean, this can a squat, power, split, or muscle clean, but must be preformed after the weight is deadlifted and has come to a complete stop.

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