12/21/2015

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Coach's Warm Up/Mobility

Glute Activation

Paused Front Squat (1-1-1-1-1)

1 Rep Max
3 Second Pause at the Bottom

Metcon (AMRAP - Reps)

Partner Wod:

AMRAP 12:
Partner A: Row for Max Calories

While Partner B does:
3 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

then

Partners will switch when Partner B is done the 3 Rounds:

Total Workout is for Max Reps.
1 Calorie = 1 Rep

Posted
AuthorDan Shrum