FRIDAY 1-10-20

Join us on Saturday for class at 9 am

Friday 1/10/20

Row Warmup

500 Meter Row

2 Rounds

5 Inchworms Video

10 Spiderman + Reach (5/Side) Video

20 Glute Bridges Video

40 Second Front Plank

Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

STRENGTH

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

WOD

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees

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