Tuesday, July 2, 2013

6-17-2013 097


  • New Schedule as of July 1st – Schedule
  • July 4th hours 6am WOD and 10am WOD (closed the rest of the day, open for regular classes Friday)


Skill: kipping practice

Lift: Every minute on the minute for 9 minutes: 3 wiggle bench @ 55% of 1RM (goal is to have 50/50% wiggle/stationary weight)

 **Superset with 2 weighted/strict pullups (vary grip)


15 minute ascending ladder 3,6,9…. of:

Chest to bar pull-ups

Sumo Deadlift Highpull

Abmat situps

  • Level 3 – 115/75#
  • Level 2 – 95/65#
  • Level 1- choose weight

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