Congratulations to our very own Katie Crowe who took first place in the Women’s Advanced Division at the NLI Battleground II this weekend!!
WARM UP:
5 x 250 M. Row
*Rest 1:20
**Go all out!
Then:
Shoulder Mobility
SKILL:
7 Min. of Bar Work
-Bar Hollow Holds
-Back Kip into Hollow Holds
-Hollow Taps
-Bar Push Aways
-Ice Cream Makers
-Bar Transitions
*Work your progressions depending on where you are at.
LIFT:
Front Squats
2 @ 70%
2 @ 80%
3×2 @ 90%
WOD:
“CAL FLOATER WOD”
For Time:
500 M. Row
10 Bar MU
250 M. Row
5 Bar MU
*Sub. C2B / Reg. Pull Ups for B.M.U.
POST WOD:
Cool down and mobilize
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