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September 30, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have our final Tuesday weightlifting session during the 5:30PM class! Starting next month we will be running WOD classes during that time. For today WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox]


EMOM for 10 Minutes

Odd Sustainable Strict Pull-Ups
Even Kipping Pull-Ups

We’re addressing two aspects of the pull-ups today in the skill work. During the odd minutes work on a set of strict pull-ups that you think you can sustain for all 5 of the rounds. For the even minute you should attempt the same number if not more with kipping pull-ups.  You can perform this work even if you are using a band but avoid using it if possible.


3 Rounds for Time

400M Run
21 Burpee
30 Abmat Sit-Ups

Workout notes:  This workout is a great opportunity to focus on your technique for each movement as they are largely complimentary and you’ll be able to recover from each effort as you transition through the workout.  If you usually pace your burpees use this workout as a chance to push the pace a little and step out of your comfort zone.

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