Monday, December 4, 2017


4 - 4 - 4 - 4 - 4 Strict Weighted Pull Ups

*Building is weight each round, end with a heavy set of 4 or a 4 RM.  Use the first few sets as warm up rounds.
**Complete 15 sit ups between each round

20:00 Amrap
400 m Run
Max Rep Unbroken Pull Ups

*Score is total number of pull ups for the entire 20 minutes

Tip of the Day
Nicole is an excellent workout to test your mental toughness.  However, ripping your hands to shreds is not a sign of being mentally tough.  Please come off the bar before you rip.  If you feel that you are about to rip, please switch to strict pull ups or go down to difficult ring rows.  A PR isn't worth not being able to touch anything for the rest of the week.  Know your abilities, having a smart game plan is also a sign of mental toughness.