Help the hungry this holiday season. We are collecting whole, natural foods to donate to the Hanover Township Food Pantry this holiday season. Bring your donations in! By December 25 we will deliver them to the food pantry. Our goal is to beat our donation of 250 lbs last year. So far we only have 16 pounds. Come on, lets bring them in!
Dan’s 72.5 lb Weighted Pull-up.
Four rounds for time of:
20 Overhead Walking lunge steps, 45/25 lbs
50 Double Unders
Skill Transfer Exercises
with PVC or Bar
Weighted pull-ups 1-1-1-1-1-1-1
Seven rounds of:
Chin over bar or Ring Row hold or for time
Rest 3 minutes
Air Man Maker Ladder
In teams of 4, complete the following three times for meters:
Station 1: Row for meters
Station 2: Ball Slam 30/20 lbs
Station 3: Rope Jump
Station 4: 20″ Box Jump
Every minute on the minute teammates rotate stations, Rest 1 minute after each round.
Or, if you want we can just do “Fran” again. : P
21-15-9 reps rounds for time of:
95/65 pound Thruster
Row 400 meters (not for time),
Six rounds for reps of:
Double Unders, 20 seconds work, 10 seconds rest
Sit-ups, 20 seconds work, 10 seconds rest
1 pood One arm Kettlebell Swings, 20 seconds work, 10 seconds rest
Grasshoppers, 20 seconds work, 10 seconds rest
Post workout mobilization.
Mobilize shoulders and upper thoracic for Pull-ups.
Work on refining your Pull-up technique.