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June 29 2016


June 29 2016


June 29 2016
Happy Birthday Coach Matt!

In only a matter of a few weeks we’ll be sending off one of the best young men I’ve had the honor of knowing as he pursues his Ph.D. in Organic Chemistry in Oklahoma. Today, we celebrate his birthday with a WOD he will surely set a high bar for on the leaderboard. Matt demonstrates tenacity as an incredibly gifted athlete and student, while also possessing a real passion for helping others be their best. Thank you for being a great worker, great coach, and great friend, Matt!

Ring Dips 5×5
*You can also utilize bands or self-assisted dips with boxes during this time to work on the skill*

Complete as many rounds in 20 minutes as you can of:
Run, 400 m
max rep Pull-ups
*For the Modified version, use a band to perform strict muscle ups or self-assisted pull-ups with which you touch your chest to the bar.*

In both cases, whenever you come off of the bar (when you drop off or take a rest off to the side, but you are permitted to hang and hold on to continue to get more reps), the rep count is over and you start your next 400m Run.

After the WOD, we will be doing a 20 Minute ROMWOD to stretch out and re-set from a difficult start to the week. This time for stretching is MANDATORY! Save your accessory lifts and work for another day. We all need a pit crew to help keep our bodies functioning as we continue to race towards our personal victories.