February 1, 2016 

February 1, 2016

Warm Up-

1 Lap  Run + 2″ Air Squats

2 RNFT:

10 Kang Squats w Barbell

:45 Medball Wall Sit

5-10 Strict Pull ups

:45 Pull Up Bar Hang

Strength-

Every 2 Minutes for 10 Minutes, Back Squat:

1st Set: 5 x 60%, 2nd: 5 x 70%, 3rd, 3 x 80%, 4th: 2 x 85%, 5th: 2 x 85-90%

Rest 1″ (After 10″ Mark)

Max Reps @ 80%

*Goal is to beat max reps from 1/22/16

WOD-

1000m Row

Then:

3 Rounds:

30 KB Swings 70/44

15 Pull Ups