November 11, 2020

Butterfly pull up seminar this Sunday @1pm. Click here to register.

WOD:

5x1 HPC & Jerk EMOM

Pause front squat 5x3 (1,2,up) @85% every 3 min

12 min amrap: 4 strict pull ups, 8 knees to elbow, 16 walking lunges