5 July 2013

Warm Up

2 rounds of:

10 burpees

10 front squat (less than 45 lbs)

10 thrusters (less than 45 lbs)

20 sit ups

5 beat swings

10 pull ups

samson stretch

Strength

Front Squat

3 sets of 5 at 75-90% 1RM

WOD

NARF

9-15-21

pull ups

thrusters

“extra credit” does chest to bar, muscle ups, or false grip ring pull ups