13-Mar-18

A.

Warm Up: For Quality

Coaches Warm Up

-3 Rds NFT

4 Strict Pull Ups

8 Plate Overhead Lunges

12 Calorie Row

B.

Strength: Front Squat

4x3 Building Up

C.

WOD: For Time

56 Pull Ups

-Then 3 Rds Of

28 Push Ups

14 Front Squats 135/95#

D.

Cool Down: Pattern Reset

2x5 Wall Squats

2x10 Push Up Drills

1 Response

  1. A. 145, 155, 175, 195 B. 13:04 Rx worked on butterfly pull-ups