Warm Up: Jog, PVC, Hip mobility
Strength 1: Pay Day Pull-ups
RULES: Only applies once per member (only Unlimited or 3X Week Paid Members), MUST be filmed by a Coach, Chin over bar every single time and Full Extension at the bottom of the Pull-up! 50 for Men and 30 for Women for a FREE Unlimited Month at AllSport CrossFit. and yes, that means NEVER coming off the bar!!!
Strength 2: Front Squat – 10,8,6,4,2
3 Rounds For Time
20 Straight Leg Sit Ups
30 KB Swings (53/35)
40 Wall Ball (20/14)