Thursday – 091814

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Christi

Strength
Front Squat
Find your 2 rep max.
This will be a pause front squat. You will pause for 5 seconds in the bottom if possible. Chest is up, back is locked in, no bottoming out.  Make sure you mobilize before this!

Workout of the Day
7 minute ladder:
1 Rope climb
1 Overhead squat (95/63) (Rx+115/83)
1 Rope climb
2 Overhead squats
1 Rope climb
3 Overhead squats. . .
Rest 3 minutes
then
7 minute ladder:
1 Squat clean thrusters (135/93) Rx+(165/118)
3 Muscle-ups
2 Squat clean thrusters
3 Muscle-ups
3 Squat clean thrusters
3 muscle-ups. . .

If you can’t climb, you will do 2 rope pulls per round.  Muscle-ups will be subbed with 2 wall walks.

Post your scores to the Whiteboard.

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