Announcements
June 23rd: Outlier Beach WOD
June 23rd: Proving Grounds Team Fit competition, come support Norm, Karis, and Tom
July 14th: Civil War, more info here
Thursday 6/14
Strength
A1) Pause front squat 4×3 @ 65-70%
A2) Strict chin-ups (supinated grip) 4×8
Superset A1 and A2. Perform front squats with a 2 second pause at the bottom. All sets should be performed at 65% of max front squat (or more).
Strict pull-up modifications:
Reduce reps
Use band (on rig between j-cups). Ensure your chin goes over the bar and select a band that will make the set challenging.
Ring rows
Metcon
AMRAP 10:
12 pull-ups*
18 wall balls (20/14)
24 abmat sit-ups
*Rx+ 5 muscle-ups
Barbell
Cleans