08/27/10 – Pull Up Practice

The Cure SMA Awareness WOD – This will be the workout on Saturday to support families of SMA.  Here is the Donation Site if you are interested.

Fundamentals – There is a New Fundamentals starting next Monday, 08/30.  The class will meet on the following dates @ 5am!

Monday, 8/30
Tuesday, 8/31
Thursday, 9/2
Friday, 9/3

Tuesday, 9/7
Wednesday, 9/8
Friday, 9/10

Today’s Links –

• The Grok Hang – Mark’s Daily Apple
• 1175lb Squat – Conditioning Research
• High Cholesterol, Statins and Diabetes – Free The Animal

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Pull ups – Work on strict/kipping/weighted pull ups. If you can do strict pull ups, add weight, if you can’t, work on your kip.
• WOD – 5 Rounds for time
  • 150m Farmer’s Carry (100+/50+)
  • 15 Ring Rows
  • 10 Hand Stand Push Ups
• Plank – 2 minutes on front + 1 min on each side
• Stretch