Monday, 12.11.2017

Warm up & Mobility Strength: Strict Pull-ups 2x6 Chin-up, chin over the bar hold: 2 max effort attempts Metcon: With a partner, complete: 4 Rounds For Time 4 Rope Climbs 30 Hand Release Push-ups 20 Calorie Row     *reps…

Saturday, 12.9.2017

Warm up & Mobility Skill: Handstand Pyramid, 15 minutes     *with a running clock     :00-:05: accumulate as much time as possible in a headstand (forearm or standard)     :05-:10: accumulate as much time as possible…

Friday, 12.8.2017

Warm up & Mobility Strength: Low-Bar Back Squat 3x8     *60-70% of 1 rep max Metcon: 3 Rounds For Time 5 Front Squats 185/125 15 Wallballs 20/14 50 Double Unders/100 Singles     *If scaling, front squats should be heaviest…