Reminder: No Monday CF Classes. We will be holding a workout at Teddy Roosevelt Island. Plan on meeting at the parking lot to the Island at 10am. Here are directions.
Time to play! Devin Maier's new toy. KB Swings today!
WOD for Friday:
1.) Front Squat -Work up to a heavy single.
2a) 3X 1@95% of Front Squat
60 Seconds Rest
2b.) 7-10 Pull-ups (Strict)* Scale to perform unbroken
AMRAP for 7 minutes:
1 Kipping Pull-ups
7 Kettlebell Swings (Chest/Shoulder Height) (2.0/1.5 pood)
7 Kettlebell Swings
Post weight and total pull-ups to comments.
*For those who rested on Thursday and have muscle-ups (sub in muscle-ups for pull-ups)