Great pic of Claudia and her daughter having some fun this weekend. Strong is definitely beautiful!
WARM UP:
500 M. Row
Then:
2 Rounds
10 OHS
10 Good Mornings
10 Inch Worms
10 Scorpions
Then:
Mobilize
SKILL:
3 x 5 Weighted Strict Pull Ups
LIFT:
Front Squat
5 @ 70%
2 x 5 @ 75%
*2 Sec. Pause at Bottom
**Maintain posture and technique throughout set. If you can’t, lower the weight 7%.
WOD:
“ESCAPE FROM ALCATRAZ”
For Time:
1000 M. Row
20 Front Squats (185/125) (155/105) (135/95) (95/65) or 60% 1RM
30 Dead Lift
20 Front Squats
1000 M. Row
POST WOD:
Foam Roll
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