141006 Tuesday 1000 & 1800


If you did not feel your body telling you to rest last week you will hear it telling you this week. Like previously stated we are going to go for strength improvement and endurance. We are going for 7RMs this month. Direct strength improvements come from a rep scheme of 3-5 reps and endurance starts out at the 8-12 repetition range. More importantly though we will be more aware of what happens when we go past that 3-5 Rep range that we are accustomed to!

Enjoy your time under the bar!

Jared – FTCF

A. Progressive Model Strict Ring Pullups

B. Skill WOD
Hand Change technique

1K Run
200 Single Arm Kettle Bell Swings (Russian)
1K Run

…You’re Welcomed

C. Flexibility
Pronated Quad Stretch
Supinated Hamstring Stretch
Pancake Split Stretch


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