Monday September 28, 2015

Strength:

Overhead Squat, climbing, 3s hold at the bottom 1-1-1-1-1

MetCon:

"50's Chipper" - 15 min Time Cap

  • 50 Wall Ball Shots (20/14)
  • 50 Dumbbell Snatches, Alt. Arms (70/50)
  • 50 Pistols, Alt. Legs
  • 50 Chest to Bar Pullups

Score is total time it takes to complete all 200 reps. Every unfinished Rep when time expires results in a 1 second penalty per Rep. For those in Lurong Challenge scaling levels will be posted on the board.

Its Monday - get motivated. This documentary looks pretty good

 

**Also, if you don't have a strict pull-up yet then make plans to attend class this Thursday!