Monday, September 24

Hope you all had a good weekend. As some of you noticed we are repeating some movements on a more regular basis these days. We will be hitting pullups and ring dips regularly so we can all get better at them. These are just two of the movements that give a large number of us trouble, so we are going to hit them hard for a few weeks. Of course, they will be incorporated into our programming so you don't get burned out on the movement. We want to keep you fresh so you can continue to train. Some of you had asked about this so I'm just trying to keep everyone as informed as possible. I'm excited to see the gains you all make! Workout for Monday, September 24 Warmup Run 400/2 Min Jump Rope 30 Squats 30 Good Mornings 30 Situps

Strength Deadlift 10@50% 8@60% 6@70% 4@75%

WOD 3 Rounds 40 Sec. Mountain Climbers 20 Sec. Rest 40 Sec. Sumo Deadlift High Pull (75/55) 20 Sec. Rest 40 Sec. Flutter Kick 20 Sec. Rest