Heavy Pulls

Nutrition Q&A Session this Saturday! 12-1pm!

Have you registered yet?

WOD for Tuesday 071911 – Click Here For Today’s Schedule
Weighted Pullups
4 sets of 5 as heavy as possible
— Rest–
AMRAP in 20 minutes:
5 Burpees
10 Situps
15 Box Jumps (24/20)

Post Front Squat Loads and Metcon Rounds to Comments
For the strength segment, perform sets of 5 Weighted Pullups with as much added load as possible.  These should be dead hang pullups.  If you can’t do unassisted dead hangs, use the least amount of band assistance you can for sets of five.

For the Metcon, you can do Abmat or GHD situps (be smart). 

*GYM CLEANUP UPDATE*
We recently built racks to help make it easy to stack the bumper plates in the right place.  Even more recently, we added colored tape to the plates of the same size to make it even easier to identify where they go.  As Ashley points out, each bumper has how much it weighs printed on it…some plates even have their weight printed 4 times.  PLEASE make sure you check where you’re placing your weights when you’re done using them.  As a gentle reminder, and a bit of motivation, this week’s WODs will include a few Burpees to help keep everyone’s eye on the ball.

Upcoming Foundations Courses
Starting July 26th – (Tues/Thurs @7pm)

Weighted Pullups at CF Central
[youtube]http://www.youtube.com/watch?v=OzqAMKfH9C8[/youtube]