12 – 20 – 11
5×5  1-armed DB C & J/arm (55/35)
-10 deadhang pull ups after each set
5 rounds:
In 2 minutes:

  • 400 m run
  • max shoulder to OH with remaining time (95/65)
  • rest 1 minute

– if 400 m is a bit of a stretch, you may scale to 300 or 200 m
– Post loads and times to comments –
– If you have not signed up with the new membership software, please go HERE and create a new account with your information and membership preference. You will not be charged again until January 1st, just like the old software. If you have any questions please call or email me. Thanks!!


21 thoughts on “Fin”

  1. Sweet pic. Casey and I are gonna have to have a pistol-off. Wait, I have to be drunk.
    Definitely gonna be scaling this run.

  2. Also, I think everyone needs to go to and make a picture for their comments. And there should be a theme – Super hero picture? Cartoon Picture? Animal Picture?

      1. How about animal cartoon superheroes? Mighty Mouse… Underdog… Darkwing Duck… I know too many of these off the top of my head so I’ll just stop now.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top