Tuesday
February 7, 2017
Skill: Strict Pull-up
Kipping, Stay hollow
**on rig or holds on the floor**
Time cap – 5 min
Strength: Front Squat
60%@ 4 reps
75%@ 2 reps
60%@ 4 reps
75%@ 2 reps
60%@ 4 reps
75%@ 2 reps
Time Cap: 12 min
WOD: TRIO
5 Min Amrap
10 Back Squat -115/85
10 Toes to Bar
**Rest 1:30**
5 Min Amrap
10 Thrusters 95/65
10 GHD (15 sit up w/medball)
**Rest 1:30**
5 Min Amrap
10 Front Rack Lunge (95/65)
20 Russian Twists
(*10 ea side)