Search
Monday FLAIR
- Chris Cannon
- Jul 17, 2017
- 1 min read

Warm:
3 x 3:00 jump rope
:90 Rest between
Strength:
6 x 5 Front squat
Build to 80-85% of 1 Rm
WOD
100 Air Squat
Sets of 50 must be done Unbroken
Recent Posts
See AllEva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups
Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing Kettlebell Waiter Squats (Each Side) C1- 2×50: GHD Sit-Ups or Bench leg...
Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...