ring dips 5 x max reps - rest 2 min

- work on “kip” for the ring dip

rest

35 jumping pull-ups

15 25/35# DB shoulders to overhead anyhow

* tug of war team champions - kotter, kristin, rod, jamison.

Rest Day

* Tug of war team - steve o, buglas, hartery, olan t

50 DU’s

25 pull-ups

3 rounds for time:

*Maxwell and Erin G racing it out in gym length shuttle runs

50 DU’s

25 pull-ups

3 rounds for time:

* Chris Spealler running at the Qualifiers

Finish with;

10 min HSPU’s

*Ronald laying the smack down*

“Helen”

400m run

21 24 kg KBS

12 pull-ups

3 rounds for time:

*OPT completing a sub 7 Helen *

Back Squats 5 x 5

finish with;

KTE 10 x 3

* and no you do not have to back squat a log - like Kurtis does *

Tabata pull-ups

1 min rest

Tabata sit-ups

1 min rest

Tabata push-ups

- lowest reps count as score - combine the three movements lowest reps for total score.

*Remember that a tabata interval is 20 sec of work 10 sec of rest completed for 8 rounds.  No pacing is allowed each work interval is an all out effort.

Snatch single

- work up to max

* todays lifts will require sound technique in order to be counted as todays numbers will play a role in the upcoming weeks workouts*

I love Coach B’s shirt - only he can pull it off though!