What’s up everyone! I was happy to see a lot of you take advantage of your rest day today or come in and work on your skill/mobility. Here’s the workout for Friday, August, 1 2014:

Tier 1
5 x 5 Front Squats
(use the same challenge weight for all five sets. Practice keeping your elbows up, keeping your eyes forward and keeping your heels planted on the platform)

10 x 1 Ring Rows + 1 Assisted/Band Pull-up
(absolutely no kipping, please keep the movement as strict as possible)

*Complete the following for time, 10 Rounds of:
5 Dumbell Deadlifts
4 Dumbell Squats
3 Burpees
(you pick the weight)

Tier 2
Front Squats – 5@ 60%, 50@ 65%, 5@ 70%, 5 x 2 @ 75%
Strict Pull-ups – 10 x 2 (band assistance is ok, absolutely no kipping)

*Complete the following for time, 10 Rounds of:
5 Deadlifts
4 Front Squats
3 Push Press
(95/65)

Tier 3
Front Squats – 5@ 60%, 50@ 65%, 5@ 70%, 5 x 2 @ 75%
Strict Pull-ups – 10 x 2 (no band assistance)

*Complete the following for time, 10 Rounds of:
5 Deadlifts
4 Front Squats
3 Push Press
(135/95)