Wednesday – January 22nd

Another new face! Rick has been rocking the afternoon classes most days of the week!

Strength:
5 rounds on a 2:30 clock:
Strict dip (5-15 reps focusing on control and position)
Pullup negative (3-5 reps, maintain hollow throughout the descent)

WOD:
For time: *10 minute cap
15-12-9-6-3
Deadlift 50% of 1RM front squat
Hang power clean
Front squat