COACH LEADS WARMUP

2/12/2020 - Strength

20min. EMOM:
Min. 1) 6 Front Squats (climbing)
Min. 2) 10 Incline DB Bench Press
Min. 3) Max Pull Choice
Min. 4) Rest

*Pull Choices:
1.) Kipping Pull-Ups
2.) Strict Pull-Ups
3.) Weighted Strict Pull-Ups
4.) Muscle UpsFront Squat Weight: Shoot for something you can do unbroken, but is still challenging.

Incline DB Bench Press: Use the Rubber Rogue Bricks to raise 1 side of the bench or stack of plates. 30 degrees is ideal height. All reps should be unbroken as well so for some that's 70s and others that's 50s. Choose what works for you.

Pull-Ups: You may only choose 1 option. No going back and forth.
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2/12/2020 - WOD

Metcon (AMRAP - Reps)
12min. AMRAP:
10 Cal Row
10 American KB Swings 53/35
10 Hand Release Push-Ups

* Go up 1 rep each round. So round 2 is 11 of all that. Round 3 is 12... And so on...
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