THURSDAY 130801 

Test a max set of Dead-hang Pull-ups, then Pull-up Progression: 5,4,3,2,1

Rest as needed then perform:

Thruster 10-10-10-5-5-5-3-3-3-1-1-1 Repetitions

Note: Go heavy and use a rack. Rest as needed between efforts. Re-racking or dropping the weight during a set constitutes a foul. Who can Thruster their bodyweight for one repetition? A bodyweight Thruster is one of the skill sets necessary for the CrossFit Amundson Advanced  Competition Team. Today is also the first day of the 30 day CrossFit Amundson Pull-up progression. Please be sure to attend class today to hear the brief on the progression.

The Pull-up Progression Starts TODAY!

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Infant Swim Rescue CEO JoAnn Barnett speaks tonight at our gym from 7:00 to 8:00 PM. There will be no class during this time. We encourage all of out Athletes from the gym and our extended gym family in Santa Cruz County to come meet JoAnn.

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Excellence encourages one about life generally; it shows the spiritual wealth of the world.” – George Eliot

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