Tuesday July 30

CHALK FIENDS!
We do not care if you use chalk during a workout or leave a few chalk handprints on the floor, however, don't abuse it.  

• More chalk does not make you stronger or faster.
• Too much chalk is a sure fire way to tear your hands if you have a huge kipping pull-up or butterfly pull-up.  Only chalk your hands, not the pull-up bar.
• Chalk should not be used when doing wallballs.
• You are not LeBron James. Pat off that excess chalk in the chalk bucket before you pull your hands out.  DO NOT REMOVE ANY CHUNKS FROM THE BUCKET.
• Unless you have excessively sweaty hands, you should chalk only once or twice a workout. Anything more is just you finding an excuse to rest.
• If you chalk while using a barbell, be sure to clean it with the metal brush after the workout.

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

This looked like a fun metcon that was featured on Invictus and Outlaw a few months back.  I figured we would give it a try.

PARTNER OPTIONAL

50 Back Squat (135/95)

40 Pull-ups

30 Shoulder to Overhead (135/95)

50 Front Squat (85/65)

40 Pull-ups

30 Shoulder to Overhead (85/65)

50 OHS (65/45)

40 Pull-ups

30 Shoulder to Overhead (65/45)
*Bar is clean from the ground, to the rack position