WU: stretch out; we will review your running drills and technique;

Skill: Negative Pull-ups; Isometric Pull-up hold

WOD: “Nicole”

AMRAP in 20 mins of: 400m run and max Pull-ups*

*If you can’t do a pull-up you will substitute in 5 Isometric Pull-up holds into the negative (I’ll explain the jargon)

Post your rounds and total number of pull-ups completed.

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Stay strong in the nutriton challenge- only 1 1/2 weeks to go.

To all of the father’s and especially my dad-

Happy Father’s Day

The 8:30 am ladies got off to a great start for the week. They did the WOD “Nicole.” 

“Nicole”

AMRAP in 20 mins: 

400 m run

max reps of pull-ups  (scale to rows)

I was very impressed with everyone.

Wende- you are a machine

Kathy- running is looking better everyday, keep it up

Rita- Always kicking butt with a smile on your face

Running wrong = painful recovery