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 Comments are closed.
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