Thursday

These awesome Mommies are staying strong throughout their entire pregnancy! 

Skill Work:
Choices include:
Pistols
Rope Climbs
HSPU/Kipping HSPU
Kipping/Butterfly/Strict Pull Ups
Muscle Up Progressions
Double Unders

WOD By Coach Chris
For QUALITY (NOT time)
All Unbroken and STRICT
3 Rounds:
10  Close Grip Chin Ups/ R2 Regular Grip/ R3 Supine Ring Rows
5  HSPU
20 Hollow Rocks/ R2 V-Ups/ R3 Tuck Crunches
15 Hip Extensions
*if the GHD's are full you can go out of order, do barbell good mornings M45 W33 or sub out for super mans

Congrats to Andrew Daly, top male 2K rower with a time of 7:00 and to Marcia, top female 2K rower with a time of 8:15! Both won a tub of Optimum Nutrition 100% Whey in Chocolate Mint! You can order it from Bodybuilding.com ---super fast shipping!!!

CHALK RULES:
Chalk bucket stays in the back lifting area, you can go back there and chalk up. Otherwise please use the liquid chalk next to the SLAM balls. Read about liquid chalk here:
http://www.bodybuilding.com/store/liquid-grip/liquid-grip.html
I have been using it for months and I find it to me so much better than powder. It stays on my hands, it gives me a lot more grip, doesn't come off all over the place and acts as a hand sanitizer. You're more than welcome to purchase your own, but I will be providing it in the gym as well.