** Schedule note: we are back at the gym this Saturday for regularly scheduled 10am class.
We will resume beach WODs after this week!
Workout of the Day:

2×30 On, 30 Off (rest in OH position) Dumbell Push Press @10lb DB. Rest 1:00 and Repeat
2×10 Scap Pull Up
2×15 RKBS
2×10 Hammer Curl
Then:
4×4 CGBP
Follow every set with max effort strict pull ups, rest 3:00 after pull ups.
Then:
2×1:00 All Out Sprints on AD
Competition:
50 Strict Pull Ups (not for time, do sets of 1-2 reps, do not go to failure)
Ski Erg Conga Line 40min
Each Person Does 1:00 Sprint, Rotate Through.
During Rest
10m Handstand Walk
:20 L-Sit
1 Leg Less Rope Climb

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on reddit
Reddit
Share on email
Email
Share on print
Print