Warm Up:
run or row
3 rounds
10 scapula pull-ups
10 empty bar FS
:30 sec hold at bottom of last FS
5 min to mobilize
Strength:
Front Squat
5-4-3-2-1
WOD:
20-10-5
Cal Row
WB 20/14
Thrusters 115/80
Posted on Dec 8, 16
Warm Up:
Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.