* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Overhead Series:  Every 2 minutes for 12 sets

Sets 1-4 are 3 Push Press, Sets 5-8 are 3 Push Jerk, Sets 9-12 are 3 Split Jerk. Warm-up as needed. Start at a moderate weight, build as heavy as possible.

2) 4 rounds for Max Reps:

40 seconds Pull-ups

20 seconds Rest

40 seconds Row For Calories

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Extra Work:

3) Push-ups: 50 for time

Keep track of total time and attempts to complete.

4) Rowing: 8 x 50 Calories

Rest 3 minutes between sets. Make these hard efforts.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments