9/12/14 Friday

Performance

A. Find your 1RM Front Squat

*Beginners find a tough 5 reps

B. 3 rounds for time:

400m Run

21 Pull ups

12 Hang Squat Snatches, 95/65

 

C. 3 rounds of:

10 GHD Hip Extensions w/ added weight if possible

10 Strict C2B pull ups

10 DB/KB Romanian DL’s

10 Double KB/DB Bent-over Row
 (You choose weight)

-Each round is not for time but try and stay moving and focus on each movement.

-2-3min rest b/w rounds

 

Competition

Wod will be posted at gym