Tuesday, December 8, 2015

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at 130pm. We will be cooking shrimp, sausage, potatoes, and corn! CLICK HERE for more details.

How to improve the kipping pull up!


Ext Shoulder rotations x20 R/L
Mash Chest with a kb laying down
Cat Stretch


Find a partner
Row 1000m Switch off rowing 250m
While your partner is rowing- complete 5 push-ups and 5 lat activations



5 Rounds for Time of:
Max Effort Bodyweight Bench Press
Max Effort Pull Ups


Row 500m for time

Notes: This is a retest from 8 weeks ago. 500m should be all out sprint, your legs will feel heavy and you will feel like you want to puke after- or you did it too slowly.

Cool Down

Foam Roll Glutes/Hamstrings, hips
Super Rack Stretch
10 scorpions (5 each side)

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