W/U CONDITIONING:
4RFT:
30sec active squat hold
30sec air bike @50% effort
(EXTRA CREDIT: weighted squat hold)
METCON:
17min AMRAP:
7 deadlift 185/135
14 pull-ups
28 abmat sit-ups
(EXTRA CREDIT: C2B pull-ups & GHD sit-ups)
- Post results to comments.
