Work Out

Friday May 5, 2017

By Mack Unruh


Let us come before him with thanksgiving and extol him with music and song. -Psalm 95:2

May 5th WOD
For Time:
Row 1k
50 Back Squats (135/95)
30 Single Arm DB Snatch, alternating arms (55/35)

Part 2
1) 1x10 Scap Retrations with :02 Pause
2) 2x20 seconds Hang on Bar Partner Shoulder Stretch
3) 10x1 Eccentric Pull-ups
(attempt 3-5 second controlled lowerings. If you cannot do this add a band. If bodyweight is too easy, add weight and pull yourself up and slowly lower yourself down)
4) 3x15 seconds Hold Ring to Chest Hold
(adjust feet to increase/decrease difficulty)


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