REMINDER!

We will be closed today, Friday the 12th, at 1PM following the noon class and closed Saturday the 13th as well.  Normal hours are scheduled to resume Sunday the 14th.

Skill

2RM Strict weighted pull-up

Work up to a strong effort two rep max weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

WOD

With a clock set for 18 minutes

3 Minutes of Assault Bike for calories
3 Minutes of wall ball shots 20/14 lb 10/9 ‘
3 Minutes two arm dumbbell deadlift 50/35 lb
2 Minutes of assault bike for calories
2 Minutes of wall ball shots 20/14 lb 10/9 ‘
2 Minutes two arm dumbbell deadlifts 50/35 lb
1 Minute of assault bike for calories
1 Minute of wall ball shots 20/14 lb 10/9 ‘
1 Minute two arm dumbbell deadlift 50/35 lb

Workout notes

Today we’ll use a clock set for eighteen minutes for a three station, three round workout. Your time at each station will start with three minutes and then descend by one minute each round.  Your score will be the total number of repetitions you complete after you have hit every station three times.   All three of these movements are high level conditioning movements and we’re starting with one half of the total workout time just in the first round.  Pace yourself at those first three minute stations so you can keep the intensity high in the later rounds.

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