email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or Daily WOD

Thursday, July 29th, 2021


3×10 Strict Pullups-Partner
3×10 Dips- Bench, box, bar, rings

No Pullups- Low bar negatives & Beat Swing or learn rope climb technique
No Chest to bars- Banded Chest to bar pull-ups-pull as deep as possible
No bar muscle up and meet requirements- low bar & jump drills
Have bar muscle ups- work multiples in a row- negative transition

3×10 Bent over Row
Alt: 10x Hollow Rocks

5×10 Floor Bench Press
SS: x10 pushups


*Please get on the schedule for the week. Text in any changes you may have. This allows us coaches to know how the flow of the class will go and if we need to cap out any classes. Thanks for understanding.

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