Pulling & Pushing the Hard Way

Warm-up:

Squat Day Warm-up
Complete individual warm-up prior to class.
Partner Row 1,500m - 250m Turns
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10

Mobility:

Quad/Hip Opener: Wall Stretch

Announcements:

Never Too Strong September 27-28 There are still spots available!

Lift of the Day:

Test 1RM <3 or 7>
 
Shoulder Press
Back Squat
Deadlift
 
Everyone else:
 
Shoulder Press 50% of 1RM
3 Minute AMRAP
Front Squat 50% of C&J 1RM
3 Minute AMRAP
 
Either do a 1RM test in a movement or the AMRAP not both.

Skills & Technique: (Click below for links to more info)

Wod:

Pulling & Pushing the Hard Way
 
10 Pull-ups/Chin-ups (Alternating movement)
10 Push-ups (Anatomical)
 
6 Minute AMRAP