FRIDAY, JULY 8, 2011

BE SURE TO DO SCAPULAR WORK IN WARM-UP.

A. PULLING
BEGINNERS: 1 NEGATIVE, REST 45 SEC X 5 SETS; REST 2 MIN

INTERMEDIATE: 1-5 CHIN-UPS OR 1-5 PULL-UPS; REST 2 MIN

ADVANCED: 1-7 FALSE GRIP PULL-UPS X 4 SETS; REST 2 MIN

B. TESTING DAY
FOR TIME

10 HANG POWER CLEANS 95/135 LBS
400 METER RUN
12 BURPEES
3 ROUNDS

BE SURE TO TAKE NOTES ON THIS ONE AS WE WILL RETURN TO IT.

C. STICK AROUND FOR KIPPING TUTORIAL.