A freshly cleaned floor at Arena Ready followed shortly thereafter by a day of C2B pull-ups and KB swings is a good opportunity for 3 things:

1) Allow my borderline obsessive personality a few hours to enjoy the shiny floor.

2) Throw away the rest of that crappy chalk I mistakenly bought on Amazon because I was too lazy to get the good stuff from Rogue like I usually do.  Not making that mistake again.

3) Remind our athletes that when it comes to chalk to please keep it in the bucket... and that a little bit goes a long way.   

Another way of saying #3 is DON'T BE THAT GUY (OR GAL).

WHAT guy, you ask?

THIS guy.  And yes, that's Julian.     

WOD for 01-10-17:

Front Squat:


Across.  Add to your 4-rep loading from 01-04-17.




4 Rounds For Max Reps of Each Movement:

Kettlebell Swings @ 70/53 lbs

Wall Balls @ 20/14 lbs to 10/9 ft

Chest-to-Bar Pull-ups


This is 0:45 seconds of work per movement, with 0:15 seconds of transition time between movements.  There is 1:15 rest between rounds.  Score by total reps for each of the three movements.