WOD for April 20th, 2017

Every 2 min Front Squats:

5@55%

5@65%

3@75%

2@85%

2@90%

Met-Con: 15 min

Buy In: 3 Min Max Effort Row

Rest 3 Min. 

In remaining time (9 min), perform AMRAP:

5 Strict Pull-Ups

10 HR Pushups

15 KBS (53/35)

Score A: Calories Rowed.  Score B: Rounds + Reps

Post WOD Mobility:

Alternate between:  Foam Roll Overhead Bar Hold 3x:45.  Banded Wrist Mobility 3x:45, loading and unloading tension.  Coaches will demonstrate these for you.