Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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20 Rep Front Squat
(Week 2: 73-75% from 5RM)

15 min
Warm Up: 5@ 58%, 63%, 68%
Cash in: Row 30 calories

30-20-10
KB Push Press 24/16, Fx: 16/12 (1KB/ alternate as needed)
HR Push Ups
Front Rack KB Lunges 24/16, Fx: 16/12 (1KB/ alternate as needed)
Cash out: Row 30 calories”