What’s a pull-up?

Strength: pull-ups

5 sets max strict pull-ups

Met Con: (outside) 4rds

400m run

10 push-ups

10 DB snatches (per side)

10 DB rows (double DBs)

1 min plank

Warmup: 400m run

Then 3rds

10 dislocates

10 scrap retractions

10 kips

Mobility: child, spidey, Samson, chest

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It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when