Skill – Front squat, 12 min E2MOM 3 @80% of 1rm
Then
21-15-9:
Front squats 135/95
Burpee over bar
Then
50 evil wheels for time
Post: Weight and time for metcon and evil wheels
Coach Kevin wanted to make sure John "maintained the pump" he had going for his birthday finisher! So he programmed 1 rope climb, 9 burpulls (C2B), 7 burpee HSPU (deficit), 4 hammer curls and FORTY-ONE dips. Pump maintained!! Happy birthday John!
Then
21-15-9:
Front squats 135/95
Burpee over bar
Then
50 evil wheels for time
Post: Weight and time for metcon and evil wheels
Coach Kevin wanted to make sure John "maintained the pump" he had going for his birthday finisher! So he programmed 1 rope climb, 9 burpulls (C2B), 7 burpee HSPU (deficit), 4 hammer curls and FORTY-ONE dips. Pump maintained!! Happy birthday John!
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