Already covered in chalk…
Remember, Barbell Club is Thursday at 5:15 and Sunday morning at 9am
Warm-up
Get on a lax ball or foam roller ASAP
Partner row – 1000m, switch every 250m
Resting partner holds plank
Then, 2 rounds
5 push-ups
10 squats
5 pull-ups
Mobility
PVC shoulder mobility
Strength
Weighted pull-ups – 8×3 adding after each set; build to a 3RM
*scale accordingly, see a coach
WOD
“Under Surveillance”
With a partner
100 hang cleans (115/85#)
100 burpee box jumps (24/20”)
100 S2OH
100 sit-ups
*E2:00, 1 partner rows 200 meters
Challenge
Firemans carry challenge – 3 min AMRAP
50′ course; get in as many laps as possible
