Wilbur

Just hanging out . . .

Warm-up:


Tabata Thrusters with a twist
Work time 20 seconds of thrusters w/bar
Rest time 10 seconds of front squat hold w/bar

8 Rounds


Mobility:


Hip/Quad Opener


Announcements:


Lots of new stuff coming in the new year!


Squat Day:


Front Squat 1RM: 10 Minutes 


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

 


Wod:


Max Effort Static Hang on Pull-up Bar: 5 Minute Max
Touch feet to ground, rig or drop and your done. 


Followed by:


Wilbur


200m Farmer Carry 24/16kg
1 Seated Legless Rope Climb
Run 200m
10 Kettlebell Push Press 24/16kg (5 each arm)


5 Rounds for time.
Time Limit: 20 Minutes