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Tuesday July 10th 2012

Have Hammer – Will Travel

That was a bit hectic yesterday! šŸ˜‰ Great job everybody. Thanks for the hard work on a difficult WOD.

Reminder that we will be having aĀ barbecue at the gym this Saturday after the Noon WOD. We’ll have a few grills on hand to cook with. Bring some meat and some suds.

Also, we are not running the Sunday 11AM WOD at the gym this Sunday. It will be at 9AM at Rocky Point Park. Paddle Boarding to follow. $25 for 2 hours on the boards.

Today’s Workout (You’re squat or your not):

Fitness

For time:
75 Squats
ProgressionĀ Rope climb, 4 ascents (Using the rope hanging from the pullup bar, keep your feet on the ground. Start on your back, pull yourself up the rope, then lower = 1 rep)
50 Squats
ProgressionĀ Rope climb, 3 ascents
25 Squats
ProgressionĀ Rope climb, 2 ascents
15 Squats
ProgressionĀ Rope climb, 1 ascents

Performance

For time:
100 Squats
16 Strict Pullups
75 Squats
12 Strict Pullups
50 Squats
8 Strict Pullups
25 Squats
4 Strict Pullups

RX

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Contact Us Today And Get Into The Best Shape Of Your Life…

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