Tuesday, June 16, 2015

Remember the "I CAN Games" are this Saturday and Sunday! Korey is competing Saturday as an individual and Johanna, Mike, Anna and Nate are competing as a team on Sunday!!

Melissa hitting Strict pull-ups with negative L-sits on the way down!
Arm/Leg Swings
250m Row
2 Rounds of:
15 KB Swings (light)
20 Box Step-ups
20-50 DU’s or SU’s

MOD
10:00  EMOM of:
Max DU's :20 / :40
Scale up to :30 / :30 or :40 / :20

WOD
Conditioning
15:00 AMRAP of:
10 Box Jumps 24/20”
15 KB Swings 53/35#
20 Ab-mat Sit-ups
250m Run
Rx+ = 30/24”, 70/53#, GHD’s

PMOD
Pull-up Practice
Strict, Kipping, Banded, Negatives, Weighted
            or
7 sets of 5 to 7 reps Unbroken
with 1:00 or :50 or :40 rest depending on ability
if this is too easy do C2B or Bar MU

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