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#2679 – Making a Champion: Part 7

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Monday 6/19/17

Our new 6 week Olympic lifting class is starting THIS Thursday.

ONLY $99 for a 6 week Oly class?!? But we need you to sign up ASAP to help us plan and program. Space is limited to 12 people.
If you are thinking about signing up, please to it today.  HERE

 Making a Champion: Part 7

Trust the Process – When things are tough, or you feel like you’re in a rut, it’s important to identify what is holding you back. Mat shares his insight on overcoming the mental and physical hurdles that can get in the way of your progress.

Keeping up with Girl WOD Monday! Today is Nicole.

Programming Note & Coaches Announcement (please read).

This is a tricky WOD, you need to be able to stay on the pull up bar (or on the ring rows) for large sets of pull ups to avoid spending the whole 20 minutes running. A short pause at the bottom of the pull up will give you a quick second to breathe and reset for a few more reps.

That said, this could be a WOD that leaves you extremely sore because of the high reps of pull ups, be cautious! if you normally use a pullup band, make sure that its not so easy that you can rep out extreme numbers of reps on each set. (leading you to be extremely sore).

Also, if you dont use a band, be cautious that you are in control on the descent of the pull up and not dropping out of control to the hang position – shock loading your shoulder – rep after rep.  Only do pull ups as long as you are in control of each rep.

Warm up & Mobility

Band pull aparts
lacrosse ball scapula, traps, lats
later & front raises – super light
coach led mobility


400m Run
max Pullups

400m Run
max Ring Rows