February 11, 2019

February 11, 2019

5 minute clock :

15 pass thru

10 pvc overhead squats

5 kips on rig

3 line shuttle run


Front Squat - 5 min wu + 12 min clock to find 2 rep max


for time :
1-2-3-4-5
strict pull ups
6-7-8-9-10
chest to bar pull ups

notes :
- 10 minute time cap.
- rx+ - unbroken on all sets.
- level 2 - strict pullups + pullups
- level 3 - jumping negatives + jumping chest to bar pullups 


10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"notes :
- level 2: 95/65
- level 3: 65/45 step ups

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