June 4, 2013

Tuesday, June 4, 2013

PULL & PUSH

Warm up: 2x 5 burpees, 20 mtn clmbrs, 200 m run; then 2 x 30 s hs hold and pass thrus as needed

Skill Focus:  Strict Pull Ups
Review scaling options (negatives, bands, partner assisted
manual resistance etc)

2 x max reps strict pull ups w/ 2-3 min rest btwn and then. . .
Warm up as needed and
Push press 3 x 5 @ 80% of 1 rm

WOD:

10 wall balls
10 chin ups
200 m run (out the back door, to the right, to the 100 m mark and back)
5 RFT

Tabata push ups
Post time/total push ups for score

Don't mean to steal anyone's thunder but we sure had some birthday celebrations yesterday. . .

Happy 25th Birthday to Coach Kate!

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Happy 30th Birthday to Wes!

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Happy 35th Birthday to David!

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And a very Happy Birthday to Martha!  Even tho you didn't want a picture or a finisher the wish is the same:)