wednesday

Don't Forget! JumpNRope Seminar Wed Oct 2nd 6pm!

Strength

​Back Squat
Take 12mins to build to a heavy double at the following tempo
32X1

:03 Down
:02 Pause
X Fast up
:01 Pause at the top

MetCon

3RFT:
40x Wall Balls
10x Strict Pull-Ups

Notes:
A solid chunk of Wall Ball volume today, aim for big sets. With the Open approaching it is a nice test to see where our capacity is on Wall Balls. Can anyone go unbroken? Stay strict with the pull-ups. Scale back the reps if needed. Perfromming eight very truly strict pull-ups each round will reap larger benefits in strength than doing Rx,  but kipping the last 3-4 reps of each round. ​

Post

3 Sets:
Weighted and Anchored Sit-Ups
x15