Most Recent Benchmark was FRAN on Aug 23,2017 (426 days ago)

Monday Oct 1,2018

181001


Time
Warm-up

500 Row or 404 Run
2 Rounds
10 PVC Pass-thrus
Lunges down and back
10 Push ups

Squat Therapy

2 Rounds
10 Wall Squats*  
30 second KB squat hold**

* Set a glute target with wall ball/plate so hip crease is slightly below parallel at bottom of squat.
**keep KB high on chest and keep chest and shoulders high  

10 Minute Death by Strict Pull-ups
1 first minute, 2 second minute, 3 third minute, and so on.  If needed, use a band that will challenge you.

WOD

AMRAP 22

5 Clean and Jerk 135/95
10 Ring Dips
20 Sit-ups

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