Announcement:
We are starting a Whole Life Challenge on Jan. 11th. Go here to sign up https://www.wholelifechallenge.com/wlcnewyear2014/teams/2900/join. Make sure you are getting the best possible results from your training!
Warm Up
Hip and Front Rack Mobility
2 Rounds
- 10 Wallslides
- 10 Goblet Squats @ 31X1
- 5 Pull Ups or Ring Rows
Strength/Skill
4 Sets
- A1: Front Squat x 2-4 reps @ 31X1 – Rest 60 seconds
- A2: Weighted Pull Ups x 4-6 reps @ 2011- OR perform 2-3 negatives @60A1 – Rest 60 seconds
MetCon
2 Rounds
Against a 6 minute clock, complete as many reps as possible of:
- Row 750m
- AMRAP Front Squats (115/75)
Rest as needed between rounds.
