Work Out

Friday January 6, 2017

By Mack Unruh


She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” - Matthew 1:21

January 6th WOD
A. Pulling Strength Accessory work
1) 5 x 1 Pull-up Negative
2) Partner Assisted Strict Pull-ups 3x3 (+/- 1 or 2 based on ability)

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Chest to bar pull-ups
Bench press (BW)
Assault Bike calories

*BW= Body weight


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM