Workout of the Day

Friday, August 11th 2017

Alex

10-15 Minutes of Mobility work

For time:

3x 1,000m row

Work while your partner rests. A new 1k will start every 5 minutes. Goal is to make each 1k 3-4 seconds faster than the prior set.

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