Our resident ass kicker John “The Machine” Lober. John is super quiet and many of you might not know who he is. Hes actually a really nice guy once you get him to talk. He comes in, does his workout and then quietly disappears. John is a pro MMA fighter and hes training for a big fight against Frank Shamrock coming up in a couple months. http://www.sherdog.com/fighter/John-Lober-210. Go get em brother.

Did not have time to make a vid of my pullup grips. Here is a variation from Andy P. up in LA. Although I prefer my version these also work quite well. http://www.vimeo.com/4895278

WOD

You have 20 minutes to build up to a 1 rep max on the bench press.

Then

8 alternating tabata intervals for reps of:

-Ring Dips (sub w/ jumping not w/band)

-Dumbell Push Press (40#/20#)

(example: Do ring dips for 20 sec. Take 10 sec rest. Then do DB push press for 20 sec. take 10 sec rest. Thats 1 round. Complete 8 total rounds for max reps)