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Wednesday April 6 2016

Eva W. working on her bar slam! She Pr'd by A LOT on 16.5. Proud of you Eva!

Eva W. working on her bar slam! She Pr’d by A LOT on 16.5. Proud of you Eva!

NEWS:

*Wednesday and Thursday 4pm classes begin TODAY!!!!

*Wednesday 8pm Open Gym begins TODAY!!

WARM-UP:

WOD:

Part 1: 

Take 12 mins to build to a heavy 5 rep Front Squat from the ground.

Part 2:

3 rounds of:

3 min. AMRAP

7 Front Squats #135/95

7 Pull-ups

Rest 2 min. after each round.

FORMAT:

*Practice Squat Cleaning first rep for Part 1 and Part 2.

*See 4/3/15 for scores on Part 2. 

*Goal is to get both Front Squats and Pull-ups unbroken.

*Goal is to get 3+ rounds during every AMRAP. 

SCALING:

*Sub 2 Muscle Ups for 7 Pull-ups

*Sub 7 CTB Jumping Pull-ups for 7 Pull-ups

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