Kacey Millard

Monday, August 7th 2017

Renee

Skill Work: Strict Pull-Ups

Teams of 2
In 10 minutes complete an ascending ladder of:
1-10 strict pull-ups

“Mary”
20 Minute AMRAP:

5 Handstand Push Ups
10 Pistols, alternating
15 Pull-Ups

Box Brief

Bring a Friend Day is this Wednesday, August 9th!

Tuesday, August 1st 2017

Mitch

Skill Work: Strict Pull-ups

3×5 Tempo Strict Pull-ups
– fast up
– 3 second hold chin over bar
– 3 second descent
– 3 second hold at bottom

12 Minute AMRAP:
3 Muscle Ups (Ring or Bar)
8 Box Jumps (30/24)
200m run

Friday, July 28th 2017

Chase

Strict Pull-Up work:

EMOM 10
Odd: 7 strict bent over rows (1 second pause at top and bottom)
Even: 40 second farms carry hold (heavy KB in each hand)

10 Minute AMRAP:
8 Toes to bar
4 Power Cleans (165/115)