WOD: 8-23-13

GS L1: 10 min AMRAP of:

12 Kips
4 Deadhang Pull Ups
4 Kipping Pull Ups
30 second top of the Ring Hold
10 Straight Leg Circles (each way)

GS L2: 10 min AMRAP of:

2 Descending 1-arm Ring Pull Ups (each arm…grab wrist)
30 second top of the Ring Hold (via Muscle Up)
10 second Straddle Up Hold

WOD L1: 5 rounds for max reps and time:

Max effort Hang Power Clean (115/75)
200M Row

17 min cap

WOD L2: 5 rounds for max reps and time:

Max effort Hang Power Clean (165/110)
200M Row

17 min cap

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So much to address!…

The GS will sadly be coming to it’s end this month and with that comes a whole new strengthening season.  You guys have been patient and diligent and I promise it will all pay off (and it already has for many of you).  The ideas for September have all been hashed out and it looks pretty darn amazing.  This will be a strength program through and through and I hope that you guys love it!  Someone also sent me this article, which comes at a perfect time.  Today will be the first time that the GS L1 will have Kipping Pull Ups in it!  Should you do it?  Maybe.  Please read on while thanking me for making you do what you did this whole summer

It was my pleasure,

CG

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PS…What are you doing this Sunday?!

 

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