Wednesday 06.03.2019

Fitness:

1) Overhead Squat, Build to a Heavy Single

2) "Pins and Needles"

AMRAP 12:

5 Ring Rows

10 Overhead Squats (45/35)

15 Deadlifts (45/35)

Performance:

1) Overhead Squat, Build to a Heavy Single

2) "Pins and Needles

AMRAP 12:

5 Banded Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Competition:

1) Pause Overhead Squat, (3Sec at Bottom)

Build to a Heavy Single

2) "Pins and Needles"

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)