SUNDAY 9/17/17

WARM UP
Trainer’s Choice

FIRST…
Skill

Kipping Pull Up Review + Drills

1. Hollow/Arch Holds – :30/:30 x3
2. Jumping To Bar + Dead Hang – :10 Seconds x3
3. Kip Swings – 3.3.3×3

+

Front Squat – 70% (Of 1RM From Testing) 6×3

WOD

Benchmark – “Fran”

21-15-9

Thrusters

Pull Ups

+

Finisher:

3 Rounds For Quality

Pendlay Row x 10

V-Ups x 10

Sorensen Hold (Or Superman) x :20 Seconds

Cossack Squat (Slow, Controlled With Light DB) T x 10 (Each Side)