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
WOD:
12 minute AMRAP
10 KB swings (2/1.5 pood)
6 KB goblet lunges
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
WOD:
12 minute AMRAP
10 KB swings (2/1.5 pood)
6 KB goblet lunges
Ladies of 504 Gettin' their Pull-up on!
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