1/16/17 – "The Good Stuff"

Group Warm up 

Group Mobility 


Strength 

5×5 Front Squat @ 90% of your 5 rep max – Rest 2 to 3:00.


WOD 

"The Good Stuff" 

EMOTM for 18 minutes 

1. 15/12 Cal row 

2. 10 Power clean + Jerk (95/65lb) 

3. 10 Pulls ups ( RX+ 5 Muscle ups or 15 Pull ups) 

*All workouts can be scaled on an individual basis. 

EXTRA – Pendlay row 4 x 6-8 reps – rest as needed. 

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