1.
For Time:
10 1 arm KB swings (5 left/5 right)
10 GHD sit-ups & 5 strict pull-ups
20 1 arm KB swings (10 left/10 right)
10 GHD sit-ups & 5 strict pull-ups
30 1 arm KB swings (15 left/15 right)
10 GHD sit-ups & 5 strict pull-ups
40 1 arm KB swings (20 left/20 right)
10 GHD sit-ups & 5 strict pull-ups
50 1 arm KB swings (25 left/25 right)
10 GHD sit-ups & 5 strict pull-ups
2.
6 x :30 weighted plank hold
Excuse the mess! Dry wall is going up today and very soon after, wall ball lines will be painted and our wall rig will be attached to the new wall. For now, use the front space as needed for open gym. If there is anything you need that cant be carried into the front room(extra squat racks, pull up bars etc) feel free to use the main classroom while class is going on. Just talk to the coach to let him or her know that you’ll be working in a section of the room. There’s plenty of space for all of us to work towards our goals, just be mindful of the class that is in session.