Work Out

Friday June 30, 2017

By Mack Unruh


Jesus answered, "I am the way and the truth and the life. No one comes to the Father except through me." -John 14:6

June 30th WOD
For Time:
40 Double Unders
18 Pull-ups
40 Double Unders
15 Pull-ups
40 Double Unders
12 Pull-ups
40 Double Unders
9 Pull-ups
40 Double Unders
6 Pull-up
40 Double Unders
Part B
Toenail Spot Muscle Up Position Drills
1) 3x1 Pull and Pause (sternum)
2) 3x1 Pull and Pause, Transition to Low Dip, Transition Back and Pause
3) 3x1 Pull and Pause, Transition to Low Dip, Up to Support
*Alternate sets with 1-2 partners
**Scale up: Do the drills from high rings without feet on the ground


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