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6/19/17 -"Summer open"

Group Warm up 

Group Mobility 




Strength 

5x3 Pause front squat - 2 second pause at the bottom, rest 2:00 between sets @ 70 - 75%.


WOD ( Workout of the Day ) 

"Summer open" 

For time: 12 minute time cap 

3 - 6 - 9 - 12 - 9 - 6 - 3 

Pull ups 

Front squat ( from the floor ) 155/105lb 

over the bar burpees ( lateral ) 


*Level 2 - 115/85lb *RX+ 205/145lb + C2B pull ups 

EXTRA: 4 x 10 Barbell good morning 


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