Few things to note for this week.

1. For those that competed last Saturday, the best to do to recover is to get move your joints through a full range of motion with relatively low overall intensity. So come in today and tomorrow as usual and go through what is programmed, but with a relatively low overall intensity.

2. This week will be a deload/testing week. For those that have stuck to the program closely, use this week to rejuvenate your body and mind, taking care of any nagging pains you have and maybe spending some time outside the gym moving. We will be testing some 1RM’s so the idea is to come in as fresh as possible each day.

3. This Saturday is the 212 aerobic capacity clinic at 10AM. I would recommend you guys be there, even if you don’t sign up for his program. You will learn more about why aerobic capacity is so important to your workout speed and more importantly, recovery.

Build To a Heavy
100′ Farmer Carry
(Use Farmer Handles Here)

12 Minutes AMRAP
12 GHD Sit-ups
12 Alternating Pistol Squats
6 Burpee Muscle-Ups (Ring)