Tuesday April 5, 2016


(From the outside looking in, you may not know or understand what is going on inside our walls.  Doesn’t matter what exercises are being done or which faces you see inside, the answer is always the same.  Inside our walls, we are building better humans, we are building better communities, we are building a better future.  Do you know someone who needs this?  Sign them up for a free intro session today!)

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5 x 8 Unbroken Reps @ 75-80% of your 1RM

**In between each set complete 5 ring dips… Use a band if you need to, but do as many as you can without assistance.  If you can do 1 unassisted rep do that + 4 dips with a band.  We are working the strength piece here today.


Level 2 WOD:

AMRAP in 9 minutes:
3 Muscle-ups
10 Overhead Squats (95,65)


Level 1 WOD:

AMRAP in 9 minutes:
3 Shoot-throughs
10 Overhead Squats (45,35)

Level 2 MODS:

MOD 1: 3 Jump to transitions and then 3 unassisted ring dips

MOD 2: 5 Ring Dips, OHS (75,55)

MOD 3: 7 Band Assisted Ring Dips, OHS (65,45)


Level 1 MODs:

MOD 1: OHS (15# or PVC)