Use the beginning of class to use a thinner band for pull ups, get your first unassisted pull up, or even get your first muscle up! Take the OHS’s from the ground by either snatching or cleaning it and putting it on your back to get in an OHS position. Progressions for muscle ups are...Read More

Ladies….here is your WOD. After 3,2,1…GO.  Ladies will complete the dead lift section of the workout Complete either 15 Dead lifts at 180# or 20 Dead lifts at 165# as a team. Upon completion, ladies will move onto shoulder to overhead They must complete 50 reps at 65# as a team Finally each team of...Read More