WOD - WEDNESDAY, JULY 3RD 2013

* 9:30AM CLASS ROCKIN OUT!! WE ARE CALLING IT NO WORK TUESDAY, WITH 23 PEOPLE AT THE CLASS.

* CLEANS WERE AWESOME TODAY! WE WILL BE RETESTING OUR 1RM AGAIN IN 2 WEEKS, LOOKING FORWARD TO EVERYONES PROGRESS!

** REMINDER GET YOUR CUSTOM FIT MEALS IN BY TONIGHT AT 11:59PM!

*** 1 CLASS ON THURSDAY, JULY 4TH @9:30AM!

WARM-UP
200M RUN
REVIEW TURKISH GETUPS + GHD SITUPS
SPEND 5 MIN WORKING ON KIPPING/BUTTERFLY PULLUP TECHNIQUE
BAND STRETCH LATS, SHOULDERS

STRENGTH
3-3-3-3-3-3 - TURKISH GETUPS
15-15-15 - GHD SITUPS

WOD
"DEATH BY PULLUPS"
MIN 1 = 1 PULLUP
MIN 2 = 2 PULLUPS
MIN 3 = 3 PULLUPS
ETC.....

RESULTS FROM 7/2/13

RESULTS FROM 7/2/13

GAMES PREP RESULTS!

RESULTS FROM DEATH BY PULLUPS AT CF KOB FROM 8/31/12!