29
Jan
Pretty Fly
Midline for Quality: 3 Rounds (NOT FOR TIME)
25 Sit-ups
10 Lunges
10 Scap Pull-ups
Strength: Front Squat
8-6-4-2 Front Squat
*After completing, take 75% of your 4 then, 1-min AMRAP of FS
Metcon: (2) 4-min AMRAPS
4-min AMRAP
10 Dball OTS
7 T2B
(2-min REST)
4-min AMRepsAP
60 Cal Row
Remaining Time: Air Squats
L1: 150/100, Unbroken T2B, 70/64 Cal Row, Pistols
L2: 120/80, T2B, 60/54 Cal Row, Air-Squats
L3: 80/60, K2E, 50/44 Cal Row, Air-Squats
L4: 25/20, Dragon Flies 40/34 Cal Row, Air-Squats
*Split the class so that we can have enough rowers/Dballs