Warm up: 400 m run or row; 10 pass thrus, 10 windmills, 2x 10 prisoner squats, 8 push ups, 8 bar dips, 8 hanging knee raises
Mobility: quads/glutes/wrists
Skill Focus: Front Squat 1 RM
Warm up and take 15-20 min to find. . .
1 RM Front Squat
WOD:
Level 3
25 burpees
5 rds of
12 hanging wipers (tot)
9 strict ring dips
6 power clean to push press 155#/110#
25 burpees
Level 2
25 burpees
5rds of
12 t2b
9 dips (bar or ring)
6 pc to pp 115-135#/80-95#
25 burpees
Level 1
20-25 burpees
3-5 rds of
12 kte or knee raises
9 mod dips
6 hpc to pp
20-25 burpees
For time
Post 1 rm fs and time for score
Great job to all our athletes this weekend at the TNL Fitness Challenge! Amazing performances by all. A big thank you to those that came out and supported, to Stephanie and Antonio for the great photography and our ever social media task force. Gallery will be updated soon. . .
The Girls
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The Guys
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Yes!
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Next competition we definitely do need to get a photo of everyone before. . .
