Thurs., July 13, 2017

WOD:

A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

CW: 95# FS, Supines

LW: 65# FS, Supines

B.
Complete as many rounds and reps as possible in 9 minutes of:

25/15 Calories of Assault Bike We did 20 calories)
25 Kettlebell Swings

CW: 3 Rds.

LW: 3 Rds., 20 Cal. on Bike