Wednesday 07.03.13

Sandbag carries

JULY 4th HOURS

Open Gym from 8 AM to 12 PM ONLY

The WOD will be "Murph".

We still have open slots in August for our one-week High School Athlete Training Camp.

If you are younger than 18 years old, pick up or request a waiver for your parent/guardian to sign.

Y'all, today is all about the pullup, particularly during our strength portion of today's WOD. Maybe you have that kipping pullup down, so focusing on getting that strict one mastered should be your game plan. Or maybe you're a strict pullup machine (and I can think of a couple of people who are), so focusing on your kipping pullup might be a good starting place for you today. Pullups are all about strong shoulders AND a strong core. Target up, Warriors!

WOD

Strength:

6 Rounds

5 Weighted pullups

2 kipping or jumping pullups

--

17 min AMRAP

9 thrusters (115/65)

3 strict pullups

9 weighted situps (45/25)