1.30.25

  TEST DAY - RECORD RESULTS

"King Kong"
3 Rounds for Time

1 Deadlift (320#/455#)
2 Ring Muscle Ups
3 Squat Cleans (175/250#)
4 Strict Handstand Pushups 

Coaches Notes:    

This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity.  In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently.    

Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next two scheduled tests in 2025.

Quote: 

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward." 

– Martin Luther King Jr.