1. Performance: Tempo Strict Pull Up 3×6-8 reps @ 31X3, rest 2:00 between sets. OR Fitness: Strict Pull Up+Negative 3x(1+1)x3-6 reps, 3s negative, rest 2:00 between sets.* 2. 12 Minute AMRAP: 6 Overhead Squats (165/115) Then, 2 Rounds of: 12 Pull Ups 24 Wall Ball Shots (20/14, 10′) *Perform a strict pull up, lower down…
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9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Max Reps of: 30s Max Rep Ball Slam (45/25) Rest 30s 30s Max Rep Toes-to-Bar Rest 30s 30s Max Calorie Row Rest 30s 10am Member’s Only Class 1. Skill: Movement Prep 2. Teams of 3 or 4, 25 Minute AMRAP: 12 Calorie Row…
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1. Snatch 5×2 @ 80-85% 2. Clean+Jerk 5×2+1 80-85% 3. Post WOD (Optional): Single Arm DB/KB Push Press 3×8-10/side, rest 2:00 between sets.
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1. Performance: Strict Pull Up (OHG)-Max Reps OR Fitness: Strict Chin Up-Max Reps 2. 3 Rounds For Time: 25 C2B Pull Ups 50 Double Unders Row 500m
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