110203

Thursday

Warm Up:
3 rounds
250m row
7 Front Squats/ pvc
5 KB Swings, heavy
3 muscle up rows,
1 HSPU or 1 attempt at a max handstand or walk
(For the walk, you can do a handstand on wall and practice shifting weight back and forth onto each arm)

WOD: 7 rounds
3 Front squats 185/130lbs
7 L-Pullups


Kevin Montoya 6:33, Chirs Lofland 6:48, Candice Ruiz 8:55 (135lb), Kristan Clever 9:33 (135lb), Rebecca Voigt 11:51 (135lb)