11/14/16

Front Squat (3-3-3-3-3)
Take 15-20 minutes to find a heavy 3 rep. Perform 30 second plank holds between sets.
Metcon (Time)
4 RFT
Rx:
9 front squats, 135/95#
7 HSPU
5 bar MU

Scaled:
9 front squats, 95/65#
7 HSPU on box
5 bar MU progressions or 2:1 C2B pull-ups

WORKOUT OF THE DAY