January 26th, 2015
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.
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