Warm Up: 400 m run/row, 1 min kb sq hold, 1 min fr band stretch r, 1 min kb sq hold, 1 min fr band stretch l, 30 s kb sq hold
Skill Focus: Front Squat w/ a pause
warm up to 70%* 8x2 front squat @70% with a 2 second pause at the bottom
*if you don't have a 1rm build to a moderate weight
WOD:
Row 100calories /airdyne / versa climber
Accumulate 3 min L sit hold or 5 min Pillar hold
Post row time for score
Lots of smiles around here lately, I'm beginning to think they're something in the water. . .
I just got a bar muscle up smile
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I just got a ring muscle up smile
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I just got multiple kipping pull ups smile
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And I just got multiple bar muscle ups smile
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Let's hear it again for our 2014 BOB Challenge Winners!
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See full coverage--finally on the News & Events page! And do check out the Bad A$$ board--recently updated. . .
