Monday, July 14, 2014

Where are you at on developing your "hook grip"? 
I caught one of our newest members in action!!
If you've been neglecting this, start incorporating it into your warm-ups weights now. Before you know it will be second nature.


Arm/Leg Swings
250m Row
2x10 of:
Kipping Glides
DB Press
Sit-ups

MOD (15:00 CAP)
Push Press
5-5-5-5-max reps  @ 85% of your 1 rep max Strict Press
Do 4 sets of 5 reps and on your 5th set do as many as possible and record that number on the board along with your weight.

The picture above is Leanne

WOD
Conditioning
12:00 AMRAP
6 CTB Pull-ups
12 HR Push-Ups
18 Ab-Mat Sit-ups

Rx+ = Rest 3:00
EMOM 10:00
1 to 5 MU’s or Weighted Pull-ups

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