Call us now 540-412-8417

At 1030 there will be a free clinic on how to learn the butterfly, kip, and just plain learn how to progress with your pull-up skills. Come on out and learn the skills to start a journey to become a pull-up ninja. 

 

August 26, 2017

Warm Up

Coaches Choice

 

WOD

Teams of 2 or 3

600-Meter Sand bag run

100 Power Snatches  75/55

600-Meter Sand bag run

75 Power Snatches  75/55

600-Meter Run

50 Power Snatches  75/55

600-Meter Run

 

-each partner carries the sand bag for 200 meters of the run. Partition reps as needed. 



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