121003

10/2/2012

Still looking for volunteers and judges for the Deep South Shootout on Oct 27th in Gonzales, LA. Gym will be closed that day anyway, come out and check out the competition!

Send your info to jgermond7@yahoo.com

Wednesday

Warm up:
500m row
3 rope climbs

Mobility

Strength/Skill:
ADV: 10 min EMOM 1-3 reps muscle-ups
INT/BEG: 4 x 5 dips (NO BANDS) or 4 x 5 muscle-up drills resting 90 sec between sets

You may ONLY do muscle- up drills if you have 10 Strict Ring Dips and 10 Strict Pull-ups unassisted.

WOD:
12 minute AMRAP
10 KB swings (2/1.5 pood)
6 KB goblet lunges

Ladies of 504 gettin' their Pull-up on!

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