Depending on your schedule at lunch, do one or both of the following. See you all at 11:40 at the Fred.
1. By yourself, or in teams of 3.
AMRAP 12 MIN
MIN 1: Row for Calories
MIN 2: push press (75#/55#)
Min 3: Strict Pull up
MIN 4: REST
*If you’re doing this in a 3-person team, start at a different station and rotate through. Everyone rests at the same time.
*This is meant to be a workout where atheltes can either push hard if they are feeling good after last week, or they can throttle back and just move consistently for a minute at a time to get blood flow and aid in recovery.
2. Pause front squats
4 sets of 4 (at the same weight) with a 2 second pause at the bottom.