1/9/19

Weightlifting
Front Squat (Build to a Heavy:  1 Pausing Front Squat + 1 Front)
*2sec pause at the bottom
Metcon
Satans Whiskers
OPEN & PERFORMANCE

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

FITNESS
Pull-ups
135/95

Pull-ups options
Jumping Chest to Bar or Jumping Pull-ups
Banded Chest to Bar or Banded Pull-ups
Ring Rows

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