Thursday, February 7, 2019

CFIS Logo.png

Warm Up
- 60 secs Jump Rope
- 20 secs Rig Lat Stretch per arm
- Toy Soldiers (1 pole down, 1 pole back)
- 30 secs Empty Barbell Front Rack Stretch
- 30 secs Dead Hang from Rig
- 10 Air Squats w/ 3sec pause at bottom

SOD

- 5x5 Front Squats (ascending weight)
- 5x5 Pendlay Row (ascending weight)

WOD

4 Rounds for time:

15 DB Front Squats
10 Burpee Box Jumps