Wednesday 10.30.19

Thursday is Halloween! We will be having a costume contest. Wear your costume to the gym. Workout in it (if you can). We will post photos to the Rec Room and vote on our favorite! The winner will get bag of protein, a T-shirt and 6 drinks!


Just a heads up, this workout might make you a bit sore. If you are doing the open I would suggest mobility and long slower cardio session or cardio intervals.


A: Metcon (Weight)Work to 1 rm max weight pull-up.
Arms must start locked out with feet off the floor.
Get a coach to judge your heavy reps.

Option 2: If you are still working on pull-ups no need to test  a 1 rm.  Do 5×5 strict pull-ups. Scale with bands or ring rows.

L1 : Metcon (Time)
10 cal row
2 rounds
7 push-ups
7 pull-ups
7 wall-balls 20/14
rest 1:00
x 5

L2 : Metcon (Time)
10 cal Echo bike
2 rounds
10 push-ups
10 pull-ups
10 wall-balls 20/14
rest 1:00
x 5