tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
2 Min Row / AD
2 Min Jump Rope
3 Rounds
5 KB Goblet Squats
5 KB Push Presses
5 KB Thrusters
Mobility
Weightlifting
A: Front Squat (3X3 + 5lbs 3@95%, 3@90%)
B: Front Squat (3X5 +5lbs from last week)
Metcon
Metcon (AMRAP – Reps)
EMOM 20 Min
Min 1: 1 Rope Climb (scale 5 ring rows)
Min 2: 15 Tuck Ups
Min 3: 5 False Grip Ring Pull Ups (scale 5 false grip ring rows)
Min 4: 20 sec hand stand hold
X 5 (total of 20 min work)
Record total false grip ring pull ups as RX score.