February 4, 2020

Wednesday

Fitness

30 Minute AMRAP:
Row 30/24 Cal
3 Rounds of
7 Strict Pull Ups
14 Alt DB Snatches

Performance

30 Minute AMRAP:
Bike 30/24 Cal
3 Rounds of
7 Strict Pull Ups
14 Alt DB Snatches (60/40)

Accessory
3 Sets:
5-10 Strict HSPU
1-2 Pegboard/Strict C2B Pull Up

ECF|EXPRESS

20 Minute AMRAP:
7 Strict Pull Ups
14 Alt DB Snatches
21/14 Cal Row

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Shoulders