Most Recent Benchmark was FRAN on Aug 23,2017 (546 days ago)

Tuesday Jan 29,2019

Front Squat 7


Rounds
Warmup      
500M Row      
1 Minute Thoracic Spine Stretch - each side      
(Basically, a modified dragon)      
1 Minute Thoracic Spine Extension - on knees, elbows on bench, and stretch chest to ground      
Then 2 Rounds:    
5 Goblet Squats with 7 sec hold at bottom    
10 PVC Pass Thrus    

Strength - Front Squat  
5 @ 55%    
5 @ 65%    
5 @ 75%    
3 @ 80%    
3 @ 85%  
1+ @ 90%  

WOD  
16min AMRAP
9 Medball Cleans 20/14
12 Wall Balls  
15 Push ups  
20 Double Unders

0% 0%



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