3/10 Thursday

Meg and Frank showing good deadlift start and finish positions 
Today we begin our gymnastics pulling skill work. You will pick 3 items from each list to work on and you will work on it for 5 rounds. Pick something that challenges you, but that you can complete. If you can easily complete the progression, you will move onto the next level. Good luck!
If you're doing the Whole Life Challenge, you have the option of doing your WLC final workout in class today. 

Level 1
10 sec flexed harm hang
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5 horizontal ring rows
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3 rope foot wraps to standing 

Level 2
​3 negative pullups
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3 muscle up transitions
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1-12 foot rope climb

Level 3
​3-5 strict pullups
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​2 muscle up attempts 
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​1-15ft rope climb

Level 4
​3 weighted pullups

​1-3 muscle ups

​10 linked toes to bar

Level 5
​3-5 unbroken L pullups
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​3-5 linked muscle ups 

15-20 linked toes to bar
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Today's Workout
Complete as many rounds as possible in 12 mins of:
400m run
5 Deadlifts @ 70-80%1RM
Compare to May 20, 2015