Friday 042916

A little knee brace isn't going to slow Gretchen down!

A little knee brace isn't going to slow Gretchen down!

Dont forget to SIGN UP for our fundraiser to support Operation Delta Dog! We're doing Murph on May 20th at 6PM to support veterans in our community!
Benchmark Friday


#447 - "Jackie"
For Time
1000 M Row
50 Thrusters (45/35)
30 Pull Ups

Compare to 040815

After Party
3 sets
2 Negative Pull Ups or Strict Weighted Pull Ups
Rest 10 seconds
2 More Reps of same thing
Rest as needed between rounds

Then
3 Sets
15 Band Pull Aparts
15 Weighted AbMat Sit Ups

Open Gym Accessory
Work up to a heavy 3 Rep Front Squat - off of a rack