[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be opening at 9:30AM today for the Labor Day holiday. The 5:45AM and 7:00AM classes are cancelled. Normal classes will run throughout the rest of the day. [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

AMRAP in 15 Minutes
12 Push Up
8 Deadlift 135/95
4 Front Squat 135/95

Workout notes: Note that the front squat will most likely be your weight determining factor for this workout! With a low rep round like this you should be able to easily complete the squats unbroken when fresh.  Obviously the squats will get harder after the deadlifts so it will feel differently during the workout but if you are struggling with the weight during the warm up you may be going too heavy.  Either way focus on perfect reps during the squat with your knees out, torso up and elbows pointing out.