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FITNESS & AIM
Four sets for max reps of:
In five minutes, run 600 meters, and then complete as many reps as possible of:
Unbroken Pull-Ups
115/75 lb. Push Press
Rest exactly 5 minutes between sets.
SPORT
A. Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B. In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
C. Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
Work as heavy as possible here. Build to something that feels like a heavy triple before you start the clock, and then try to hold that load for triples for all five sets.
D. Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)
CROSSFIT MOMS
Rest Day