Strength
Front Squat 4×5
—Start @ 75% & work up to a heavy 5RM
Conditioning
10 Rounds For Time
3 Strict C2B Pull-ups
6 OHS 115/75lb
9 KB Swings 53/35lb
Midline
4×25 Weighted Ab Mat Sit-ups
—Rest 1 min
WOD Notes: OHS weight should be 40% of OHS 1RM (light). Scaling for strict c2b pull-ups are chin over bar pull-ups. KB Swings are also supposed to be light to keep you moving, so make sure to transition fast between movements.
Announcement: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Coach Dan practicing Handstand Walks