Wednesday July 30th- Pull Up Biathlon! Strongman 101, Ladies Night, T-Shirt Order!

The Star Spangled Barbell Tanks and Tees:  We will be putting in one last order for these awesome tees and tanks, so if you didn’t get the color and/or size you wanted please fill out one of the sheets at your gym with your coach for your order.  This will be a pre order and pre pay type of process.
RWB_Tanks

Attend one of our specialty classes and change up your training with Strongman 101 and Ladies Night this Wednesday!!

Wednesday July 30th- Pull Up Biathlon!!!

Pre Work: 3 Rounds
Handstand holds 20-30 seconds
10x BB goodmornings

WOD:
Run 400 meters
18x Pull ups
Run 400 meters
15x Pull ups
Run 400 meters
12x Pull ups
* every time you break on your pull ups there is a 200 meter run penalty!
Score= Time & how many 200’s completed.
Post Work: 3x:30 seconds prone cobra hold and  3x:20 seconds samson stretch.  Roll out calves, IT bands, and quads.

Daycare WOD
Challenge: 6×3 Overhead Squats at 75-80%. Superset with 3 Broad Jumps-working on explosiveness and max distance.
WOD: 3rds for time
400m Run
5 Hang Snatches 95/65#
5 Strict Chin UpsRest 3-5min

500m Row for time


Nike Baskets Air Max Skyline Pas Cher Giubbotti Moncler Inverno 2012 Woolrich Giubbotti E Giacconi Peuterey Air Jordan Filles Pas Cher Chaussure Christian Louboutin Manteau Femme Moncler Pas Cher Come Lavare Stivali UGG Quanto Costano Le Borse Della Gucci Bottes Style Ugg Noir Initiales Sac Louis Vuitton Quanto Costano Le Borse Della Gucci
?>
Moncler UGGs Air Max Pas Cher Air Jordan Femme Sac Louis Vuitton Pas Cher Christian Louboutin Paris Stivali UGG Piumini Moncler Outlet Woolrich Giubbotti Peuterey Scarpe Gucci