Thursday 08.23.12

Zane works the front rack position.

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WCFM's One Year Anniversary Party is approaching.

Consider this your save-the-date:

7 PM, Saturday, September 15

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Oh Warriors. When was the last time you worked on your strict pullups? Still thinking? Yeah, we thought it had been a while, too. Right on, then. We're working out the kinks in our pullups today. Keep your legs out of it and focus on using only your arms, chest, and back muscles to get your chin over the bar. No chin up grip, either - palms face away from your face when gripping the bar.

WOD

Pullup Pyramid

Work your way up to 7 strict pullups, then back down to 1.

Multiply your pullups reps by 3 to get your situp reps.

Pullups: 1-2-3-4-5-6-7-6-5-4-3-2-1

Situps: 3-6-9-12-15-18-21-18-15-12-9-6-3

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"Helen"

3 Rounds

Run/Row 400 m

21 KB swings (53/35)

12 pullups