Monday 01.18.2016

17
Jan

Monday 01.18.2016

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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