• 8/14/13

    Great Job today Flight Crew working on your weaknesses! The Goat board is full and now it’s time to work on those goats and make them strengths not weaknesses! We had 3 or 4 Athletes string together their first butterfly pullups, nice work! For those of you that were just learning and getting a little frustrated here’s a great video w/ Jason Khalipa that really helped me learn.

    [youtube http://youtu.be/U4myMkLGgrY]

    Warm-up
    3 Rds

    10 X Jumping Jacks
    10 X Burpees
    10 X Push Ups

    Mobility
    Banded Pec Stretch

    Strength
    Warm Up: 10 @ Bar, Warm up to 70%
    3 @ 70,80,90%
    Last set 3 +
    Bench Press (3-3-3+)

    WOD
    Metcon (Time)
    Run 400M
    21-15-9
    KB Swings 50/35
    Situps
    Ring Dips
    Run 400M

    Cash Out
    Death by 40 Yards
    * Perform 40 Yard sprints for remainder of class
    set up in heats and race against each other!

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