9/9/20

Warm Up

  • 10 pvc pass throughs/around the world
  • 8 kip swings
  • 10 pull-ups
  • 10 squat therapy
  • 10 wall balls
  • deep squat stretches with plate

Strength

  • Front squat: 5 x 10 build up

WOD

  • 5 rounds for time (10 min cap)
    • Performance
      • 20 front squats (95/65)
      • 10 pull-ups
    • Fitness
      • 20 front squats (75/55)
      • 10 banded pull-ups or ring rows