08 August 2018


Three Rounds of “Pull-up Assessment
Weighted Pull-ups (15lb. / 35lb. Dumbell)
Strict Pull-ups
Kipping Pull-up

Rest as needed then,

Complete Two Rounds:

On a 3:00 Running Clock,
Run 400 Meters,
Bench Press, As Many Repetitions As Possible (135lb. / 85lb.)

Note: The data on the Pull-up assessment is reflected in this example: 5/10/15 (5 Weighted / 10 Strict / 15 Kipping.) We will record three rounds of this respective data. Rest as needed between the Pull-up assessment rounds, and the Bench Press rounds. The goal is to achieve maximum repetitions each round.


We miss Jhonee’!


Wednesday Special Programs 

6:15PM – 7:00PM – Krav Maga


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