Friday – 081117

Cody is kicking ass at life right now! Get’s the gym every day at 6 a.m. to workout, is a new dad, and got his first bar muscle-up Sunday during open gym! Keep up the solid work Cody.

Warm-up/Injury Prevention
Practice running in jump rope for 3 minutes, then
3 rounds for quality:
12 ring rows (1 second hold at top)
8 single arm “W’s” into press with a band
8 pull-up retractions

Perform a 2 minute “Lunging Archer” stretch on each side.

Workout of the Day
3 rounds for time:
10 burpee box jump overs (24/20)
20 kettlebell single arm shoulder to overhead (70/53)
30 pull-ups
400 meter run

The KB STO is total, so 10 reps on each arm.  This workout is capped at 25 minutes unless you get to the run!

Post your scores to the Whiteboard.