January 26th, 2015

354

We had another fantastic turnout for our FNI (Friday Night Intrumal) competition. Congratulations to everyone who competed and a big thanks to those of you who came out and supported!! Due to the 5 week Open Comp starting Fri Feb 27th, our next FNI will be in April.

Today’s WOD

Back squat – find a 3RM or a 1RM – whatever is more appropriate

+

Pendlay row – build to a tough 5RM

+

3 Rds for time:

20 lunges @ 95/65 (bar in front rack position)

20 pull ups OR 6 Muscle ups

Coaches Tips: Test out your squat and row, then hit up the metcon with what you’ve got left

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s