There will be a Muscle up and Kipping Seminar July 29th, 11:00 am to 12:00 pm. Sign up sheets are on the front desk at the gym!!! This will be good for those of you who are so close to hitting your muscle up but are missing a few key points. Also, if you are having trouble making sense of the kip, we will explain all that here!!!

Friday’s WOD:

Strength: Strict Pull Up Ladder: 1 pull up the first minute, 2 pull ups the second minute, 3 the next and so on until you are unable to do the number of pull ups required.  Your score is the highest number you go to.


4 Rounds

Ring Dips 6x  (Rx+: 3 Muscle Ups)

Power Snatch 9x  (wt: 40kg, 25kg. Rx+:50kg, 35kg)

AFTER the above:

800m Run: timed separately



Categories: Uncategorized


Leave a Reply

Avatar placeholder

Your email address will not be published. Required fields are marked *