Some very awesome weightlifting in both the wod yesterday and Lou’s class last night. You guys are paying great attention to your positioning and the speed and efficiency is evident by the whiteboard times… Now for a bit of fun..;-)


Shoulder Press 5 x 3 (80 % 1RM )

Weighted Pull Up 5 x 3* reps


” Get to the Chippa! “
20 Handstand Push Up
30 Chest To Bar Pull Up
40 Wall Ball
50 m Bear Crawl
60 Cal Row
CAP 18
Compare to : 12/10/2015