PULL YOUR WEIGHT

Warm up: 2x 100 m shuttle (50 dn/bk), 10 banded pass thrus, 10 lunges, 10 push ups, 5 scapular pull ups, 5 strict pull ups/ring rows

Mobility:  lats/shoulders on the lax ball

Skill Focus:  Weighted Pull Up/Review of Chest slap/clapping/“perfect”
Review chin clearly over bar/full extension from elbows, dead hang, no use of the legs/hips.  

Level 2 & 3
Weighted Pull Up 1 RM

Level 1
Pull up 3-5 RM – use partner assisted, negatives, partials or bands

w/ a partner @1:1
Level 3
5 chest slap push ups
20 mtn clmbers (sprinting style, knee to chest)
½ gasser

Level 2
5 clapping push ups
20 mtn clmbers
½ gasser

Level 1
5 perfect push ups, no knees, chest to ground or something but not hips to ground
20 mtn clmbrs
½ gasser
AMRAP in 15 min
Post pull up rm and #partner rounds for score

Announcements:

• Please register for the Open if you have not done so

• Yoga:  Free intro class Thursday Feb 20th at 9 am and 6:30 pm Get ready to take your performance to the next level!

• Congratulations to Coach Shaina for completing her CF Level 1 course!!

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• And Kim is back!!  Only 1 month post ACL reconstruction and he is back in the box and recovering well and looking good!

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