17
Jan
Monday 01.18.2016
2015 4th place CF Games and Spirit of the Games award, Dan Bailey with 4x Fittest Man On Earth and 2015 Affiliate Cup Winner (Teams), Rich Froning.
WU: 2 rds:
Bear Crawl
10 candle-stick rocks
10 hang-2-actives
10 arm circles
10 leg swings
**thorough wrist, ankle, and shoulder mobility**
Strength:
3 x 2 Overhead Squat
3 x 2 Front Squat
**Working sets are anything considered very heavy. Warm-up sets not counted as “a set”. Work up appropriately.**
EMOM 9:
1- Max Rep UnBroken Pull-ups
2- Max Rep UnBroken Overhead Squats (95/65)
3- REST
**Score=# of pull-ups/#total OHS**
(RX+= 135/95)
ACC:
Accumulate 50 GHD Sit-ups or weighted Sit-ups