Tuesday 07.11.17

Skill/Strength/Buy-in: Muscle-up/Pull-up practice WOD: Jackie 1000m row 50 Thrusters 45/35 30 Pull-ups HAPPY WODDING!!

Wednesday 11.30.16

Skill/Strength/Buy-in: Front Squats “Power Squat” 21 reps AFAP while maintaining perfect form unbroken “Bottom to Bottom” 14 reps Hold 10 secs at bottom, stand and immediately return to bottom *least amount of sets as possible RX use 50% of 1rm...

Tuesday 12.22.15

Skill/Strength/Buy-in: Kipping / Muscle-up practice Those that are proficient at Muscle-ups: 4 sets 5 Strict Pull-ups 4 Butterfly Pull-ups 3 Butterfly C2B 2 Bar Muscle-ups WOD: “JACKIE” 1000 meter row 50 Barbell Thrusters 30 Pull-ups Cash Out of 20 Burpees...

Friday 01.09.15

Skill/Strength/Buy-in: TBD WOD: Jackie 1000m Row 40 Thrusters 30 Pull-ups HAPPY WODDING!!