Volunteers please meet at the gym before 7:45 am. Anyone that can help set up, we will be there at 6am.
Fitness-
A1. Front squat x 5 x 3 sets w/ 3 sec pause in bottom
Rest 30 sec
A2. Strict Pull ups x 7 x 3 sets
Rest 30 sec
+
3 rounds for time
15 thrusters (95/65#)
15 KB swings (53/35)
15 burpees
Rest 3 min between rounds
Performance
A1. Front squat x 5 x 3 @ 35x1 tempo
Rest 30 sec
A2. Weighted strict pull ups x 5 w/ 3 sec pause when chin over bar
Rest 30 sec
+
3 rounds for time
20 thrusters (135/95#)
20 pull ups
20 burpees over bar
Rest 3 mins between rounds
A1. Front squat x 5 x 3 sets w/ 3 sec pause in bottom
Rest 30 sec
A2. Strict Pull ups x 7 x 3 sets
Rest 30 sec
+
3 rounds for time
15 thrusters (95/65#)
15 KB swings (53/35)
15 burpees
Rest 3 min between rounds
Performance
A1. Front squat x 5 x 3 @ 35x1 tempo
Rest 30 sec
A2. Weighted strict pull ups x 5 w/ 3 sec pause when chin over bar
Rest 30 sec
+
3 rounds for time
20 thrusters (135/95#)
20 pull ups
20 burpees over bar
Rest 3 mins between rounds
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