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