A huge congratulation to Coaches Daniel Tromello & Katie Crowe, as well as Coach Mike Tromello and Kristen Seckar for taking 1st and 2nd place in this weekend’s St. Valentine’s Day Massacre hosted by West Coast Strength and Conditioning. It was a hard fought battle with many great teams but out of 48 your very own took top honors and we have another cool banner to put up on our walls! Expect a full re-cap on how all our teams did within the week!
WARM UP:
5 x 250 M. Row
*Rest :30 Sec.
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
5 x 3 Weighted Strict Pull Ups
*Any grip is fine.
LIFT:
Front Squat
5 x 5 @ 75%
WOD:
“OPEN PREP 4”
4 Rounds
15 Front Squats (155/105) (135/95) (115/75) (95/65)
15 C2B Pull Ups
*Rest 1 Min. between Rounds
POST WOD:
Mobilize Hips & Shoulders
