Monday, August 4, 2014


Chelsea's first bar muscle up!!


Arm/Leg Swing
Row 500m
2 rounds of:
10 Kipping Glides
10 Good Mornings (empty bar)
10 Strict Press (empty bar)

MOD (15:00 CAP)
Push Press
3-3-3-max reps-max reps (increase your starting weight 5-10# over last week)
Do 3 sets of 3 reps and on your 4th and 5th sets do as many as possible and record that number on the board along with your weight.

WOD
4 RFT
24 Air Squats
24 Push-ups
24 Walking Lunge Steps (12/12)
400m Run
Rx+ = “Loredo” (6 Rounds)

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