7/15/14

7/15/14



*Don't forget to CHECK IN


1. “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

3. Strength
4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)

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Cardio Club (Recommended every day) 

1000m Row for time

Rest 5 mins

1000m Row but beat your 1st time or you have to redo until you beat it

*Write "CA" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

Rounds

300m Row

30 secs L-Sit

10 GHD Sit-Ups

50 Pulse Crunches w/ legs in air

*Write "CO" next to your name on the board if you completed this for the day