November 26 2016
Who else bought gifts for themselves on Black Friday? Now I get why women wear these! They’re so freeing!
P.S. How would you like to be the guy who’s judging?
A) Every 1:30 for 9 mins: Overhead Squat
5 Overhead Squats, pick load
B) Every 1:30 for 9 mins: Chest-to-bar Pull-ups
5 Chest-to-bar Pull-ups
5 rounds for time of:
5 Squat Snatches, 95/65 lbs
15 AbMat Sit-ups
CRX: 95/65 lbs, Ring Dips,
FRX: 45/33 lbs, Assisted Dips
Time Cap: 16 Minutes
Coaching: Use the strength time to mobilize your shoulders and hips for the Squat Snatches with controlled Overhead Squats. Rock out the Dips by keeping the rings close and challenge your shoulder stabilization and tricep strength by modifying with a box under your toes. You can also go to “regular” dips off the bench or box as needed. Each round shouldn’t take more than 2 to 3 minutes.