Tuesday, July 26, 2016

A big shout out to Commodore Chris Canaday for a job well done on the 61st Beaufort Water Festival!!

 

Arm/Leg Swings

2 rounds of:

200m Run

10 Straight-leg Deadlifts (empty bar)

10 Good Mornings

10 Back Squats


MOD (18:00 CAP)
Deadlifts

5-5-5-5-5
T-N-G Ascending

WOD

Conditioning

3 RFT of:

400m Run

20 Ab-mat Sit-ups

10 Hollow Rocks (back/forth =1)

5 T2B’s


PMOD

Practice Pull-ups using a variety of grips (Alternate i.e., one hand pronated and the other supinated, both hands supinated). You can do Negatives, C2B, Weighted, etc.


Advanced:
Practice Strict MU’s on “The Ring Things”

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