Warm up:
400m run/ 500m row
1 rope climb
10x jumping air squats
10x pass throughs
10x around the worlds
10x Pull ups
10m walking lunges
Shoulder mobility w/band
Strength: Front Squats
2,2,2,1,1
Skill work: Pistols
Wod: Tabata Crazy
Row "calories"
Pull up's
Air squats
Push up's
GHD's
*A tabata is 20 seconds of work with 10 seconds of rest for 8 rounds.
Your lowest rep count for each round will be your score.
2 comments:
110lb fronts squats PR tabata row 4,pull ups 5, air squats 15, push ups 9 ghds 9 score 42-RX!!
255 FS (PR)
Tabata: 35 RX
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