7/14/14 Monday

Performance

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

A2. 
Unbroken Chest-to-Bar Pull-Ups; 10-15 fast reps x 5 sets, Rest 3 min

*If you can not do C2B then perform COVP. If you can not perform COVP we will follow pull-up progressions written on white board. Absolutely no banded pull-ups for this one!

+

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

Hang Squat Cleans
(135/95)

Burpees

 

Competition

Wod will be posted at gym