Hawaiian Shirt Day

Friday 7 November
Warm-Up (6:30-6:50) ”

1)
4 Rounds (rest one minute between rounds):
5 Weighted Pull-Ups 30#
5 Bent-Over DB Row 90# (each arm)
5 Close Grip Pull-Ups
5 Bent-Over DB Row 90#
5 Wide Grip Pull-Ups
5 Bent-Over DB Row 90#

2)
9-15-21-15-9
Back Squat #135
Reverse Grip Pull-down 200#
Deadlift 135#

3)
Machine Plate Pull-Down + Rope Pull
12 reps @ 50% + 15 Rope Pull @ 130#
10 reps @ 60% + 15 Rope Pull @ 130#
8 reps @ 70% + 15 Rope Pull @ 130#
6 reps @ 80%
12 reps @ 90%
Move to Close Grip Cable Pull-Down 12 reps @ 100%

4) Time Permitting
Tabata Front Squat @ 95#

WOD)
20 min. AMRAP
5 Pull-ups
10 Push-Ups
15 Squats