11/12/15 Thursday

Performance

A1. Back Squat @ 3011; 6-8 x 4 sets, rest 60

A2. Single-Leg Hip Bridge @ 3011; 8-10/leg x 4sets, rest 60

A3. Single-Arm Trap 3 Raises @2111; 8-10/arm x 4 sets, rest 60

 

B. AMRAP in 10 minutes of:

5 Strict Pull-Ups or 5 kipping toes to Bar

10 Wall Balls

15 KBS

 

Competition

Wod will be posted at gym