Announcements
July 14th is Outlier Civil War. There is still time to sign up, you can register on the Civil War event page. This is an intra-gym competition for people of all skill and experience levels. Teams and remaining workouts will be announced this week.
Friday 7/6
Strength
Pause back squat 5×3
Two second pause at the bottom of the squats. All sets should be performed at 70% or more of 1RM back squat.
Metcon
AMRAP 11:
4 bar muscle-ups
6 push jerks (185/125)
14/12 cal row/bike
Muscle-up substitutions:
8 pull-ups or ring rows