Tuesday 150310

Thank goodness that 15.2 is in the books and over with! Did you improve from 14.2 ? This week the weekly shout out is going to Amber H and Courtney L from the 10a class (sorry, I could not find a picture of them). Their coaches both said that these two ladies come in and never complain, they get to work and make the best of the WOD that is in front of them. They were one of the first to sign up for the Open from the mid morning classes, I am sure they had a lot to do with getting the others signed up! This week for 15.2, they both were able to get their first ever chin over bar pull-ups! Strong work ladies!! You both will receive vouchers to Structura and the Pizza Factory!

Lastly, a big shout out to the three top dogs for 15.2, Taylar with 198, Boyd with 176 and Troy with 163!! I think next week, these three should go head to head on Friday at the Throwdown??? If you agree, post to comments. 

Dynamic Warm-Up-Mobility
Prepare for..

Skill: Bar Muscle Up


WOD: “Annie”
50-40-30-20-10
Double Unders
Situps

Competitors or athletes wanting to improve your Fitness level:

Mobility for 10- 15 minutes.
Crossover cemetery 
Then 
1:00 handstand hold 
20 shoulder taps in handstand hold
10 wall walks 
20 handstand push-ups with 3 sec pause between each rep
1:00 dead hang on pullup bar
10 strict chin ups 
20 strict pullups with three sec pause at the top 

 

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