7/6/15 Monday

Performance

A1. Front Squat; 2-4 reps x 5 sets, rest 20sec

A2. Pull-ups; 10-15 reps as quickly as possible x 5 sets, rest 2-3min

*If you hit high end range of FS then you increase weight…if not then you stay at that weight for remainder of sets.

 

B1. Weighted Sit-Ups (DB on chest feet under cage or held by partner); 12-15 reps x 4 sets, rest 30

B2. Band Pull a parts (bench style); 50 reps x 4 sets, rest 30

 

C. Complete rounds of 15, 12 and 9 reps for time of:

Hang Squat Cleans (135/95)

Burpees Over the Barbell

 

Competition

Wod will be posted at gym