130212 Tuesday

Lighting is installed in the new space...and it's back on in our present space too!  :)

Lighting is installed in the new space…and it’s back on in our present space too! :)

Warm-up

Complete two rounds NFT of 10-15 reps of each:

Back squat (30-50% of max)

Toes to bar

Narrow grip high-pull

Hip extensions

Strength/Skill Development

Complete 3 sets of:

A1. Heavy DB Box step-up x 16-20 alternating legs  (NTE 20/16″ boxes)

A2. Ring push-ups @ 2020; AMRAP-1

A3. Row: Max cals in 10 tough pulls

WOD

Complete:

1k row

50 hang squat cleans (~30-40% of max NTE 75/45lbs)

25 pull-ups/tough ring-rows

for time.

Post best BSUx20, total push-ups, best cals in 10 pulls & overall time with load.