Happy Birthday Coach Sam!

Happy Birthday Coach Sam!

Warm Up

Front Squat
1-1-1-1-1-1-1

Skill:

Front Squat

WOD:

“Bell”

3 Rounds For Time:
185-lb. Deadlifts, 21 reps
15 Pull-Ups
185-lb. Front Squats, 9 reps

ONE Nation Competitors:

RCF1 WOD +
For quality:
3 Rounds
7 Bar MU
Accumulate 30 Second L-Sit Hold on Pull Up Bar

*Practice Bar MU skills (connecting them, hitting them, no fails – count successes)

After Bash:

For quality:
Three-minute L-hold
Use as many sets as needed to accumulate three minutes
Accumulate 50m Handstand Walk

Travel WOD:

Travel “Bell”
3 Rounds For Time:
Dumbbell Deadlifts, 21 reps
15 Seated Dumbbell Rows
Dumbbell Front Squats, 9 reps

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