Pull till you burp

Mobility: Internal Rotation stretch with band or partner

Skill: Pull-up kipping sequence


(Newbies should not attempt this pull-up volume!)

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Post time to comments.

Cooldown: Foam Roll and lacrosse ball work on tender bits



  • Coach Tom Jack was frocked Chief Petty Officer in the Coast Guard Today.  Congratulations TJ!
  • Speaking of Coasties, Aislinn Woody is back and coaching some evening classes.  Look for her on the schedule.
  • Everyone that showed up to the SwimWOD had a great time and a great workout!  The feedback was that it was a welcome break from the norm.  Reading Greg Glassman’s principle documents for CrossFit, you will see him recommending running, biking, and swimming various distances.  Will we see a swim event at the games?  Hmmm.  I think we will.  
  • New Ladies bars from Rogue are on their way for the smaller handed fire breathers
  • Come out and see the team compete at the regionals this weekend at the Santa Clara County Fairgrounds in San Jose



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