WOD 10 04 13 A. 5×3 Front Squat @ 80% B. EMOM (10 min): Even: Strict Pullup (3-10 reps) Odd: Strict HSPU (on AMB) or Strict DB Press (3-8 reps) C. AMRAP 12 min: 3-6-9-12-15-18…DB Snatches (60/40) 12 GHD Situps
08 05 13
Happy Birthday to Ian today! Congratulations to everyone for finishing up the nutrition challenge! Please send in your stats! Congratulations to our very own (First Team All Star) Murphie Chappell and her team Carolina Phoenix for winning the
07 29 13
WOD 07 29 13 A1. BS (1×8@ 65%, 1×6@75%, 1×4@85%, 1×4@90%) A2. Strict Pullup (4 sets for max total reps) (Adv: Legless Rope Ascent) B. 4 Rounds for max reps: 20 sec ME DL (225/155), 40 sec Rest 20 sec ME