Day

June 25, 2015

Its that time again! The Nichols are hosting their annual July 4th extravaganza and once again they have agreed to allow us to come 😉 ...

Main Event: Speedy bench -50% x 3 x 15 -60% x 3 x 15 Accessories: Barbell shoulder press x 5 x 5, heavy no missing...

Workout of the Day: Skill Work: Kipping Swings/ Butterfly Kip If you don’t have pull ups yet, today will be a great way to start...

Warm up: “Whistle Drill”: Bear crawl & Crab walk Lunge walk & Roving plank Run & Backpedal Skill work: Partner Sandbag Deadlifts WOD: With a...

Skill work: Walk the plank Warm up: Switch! WOD: AMRAP in a given amount of time of Walk the plank (balance beam) -> Jump overboard...