“Live free or die: Death is not the worst of evils.” –General John Stark
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
I. Dynamic Warm-up
Jog -> Run
Walking Lunge/Samson Stretch
Impact/Focus: Weighted & Bodyweight Pull-ups
Complete one of the following options
I. 3 sets of
3 x Weighted Pull-ups (strict)
7 x Deadhang Pull-ups (bodyweight)
II. 3 sets of
5 x Deadhang Pull-ups (scaled/banded)
7 x Jumping Pull-ups
Notes: Weights should be a challenging 3 rep load that is maintainable through the three working sets. Kipping should only be used if absolutely necessary during efforts of bodyweight Pull-ups.
Post scores to comments.
3 Rounds for time of
10 x Tire Flips
15 x Toes-2-Bar
15 x Slamball (40/20lbs)
15 x Ring Row
15 x KB Swings (24/16kg)
Post times to comments.
Skill Development/Accessory Training
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.