July 5th, 2017

I hope everyone had an awesome 4th of July! Time to get back to work but the volume today isn't too bad. Focus on moving quick through the rope climbs and using the run as your grip recovery.

Lift
5 sets
Bench Press x 5-7 reps
Rest 30-60sec
Max Effort Strict Pull-Ups
Rest 2-3min
*Build over the course of 5 sets
*Score = heaviest weight and total number of pull-ups

Gymnastics
Kipping HSPU
4 x 15 reps set to a metranome at 1.5 seconds a rep

Wod
AMRAP in 20 mins
Run 400m
21 Hang power snatch @75/55#
3 rope climbs

Connor MartinComment