WOD Blog
 | Thu, Apr 11 2024 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
 | Happy Birthday: Johnny |
240411(Rounds, Rx2, Rx3) Rx AMRAP 10: 30 walking lunges 6 strict pull-ups 5 KB strict presses/arm (26/35 lb) Rx2/INTERMEDIATE AMRAP 10: 30 walking lunges 6 banded strict pull-ups 5 KB strict presses/arm (18/26 lb) Rx3/BEGINNER AMRAP 10: 20 walking lunges 6 ring rows 5 DB strict presses/arm (10/15 lb) Pre-workout: On a 10:00 clock: Build to a heavy weighted strict pull-up or your first strict pull-up ————————————————————— INTENDED STIMULUS 5-8 rounds. Strict pull-ups in 1-2 sets. Light kettlebell load for unbroken sets. Challenging strict pull-up variation that takes no more than 1:00 per round.
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