Tuesday

sethSeth gets cozy on the Ghetto GHD.  He has had some issues with tendonitis likely due to the combination working with his hands all day and the grip work that happens in the gym. Remember guys, if you have an ongoing injury or tweak let the coaches know and we can always work around it. It is never an inconvenience for us and you should not feel embarrassed nor intimidated to ask.

WU
Joint Mobility

10-1
Wallball
Ring Row

WOD

8 mins to work up to a 5RM Ring Dip
1 set of 5@5RM
1 set of Max @ 5M

then with Partner

3 Rounds Each (work/rest)
10 Double Swing Clean Push Press
200 M Row

2 min Recovery

3 Rounds Each (work/rest)
10 Goblet Squats
0.2 Miles Airdyne

2 min Recovery

3 Rounds Each (work/rest)
10 Russian Swings
200 M Run

*pick weights that are hard but can be done unbroken for the 10.

Cooldown

30 Deadhang Pull-ups with your partner alternate 1-1

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