Wolf Tail

Sunday Jan 26 2020

Success within this gym takes a little bit of work from us but most of the work is done by you. Our end of the deal is to assist you in achieving the best possible movement by giving you cues and coaching while you get the reps and work in using that coaching to make you move better. The biggest threat to your success is failure to show up because there are no cues that can make up for that. Show up and let’s make that success a reality. 
Have a great Sunday. 
1.) Wolf Tail
3 rounds
500m Row
17 Front Squat 165/115lb
Note: front squat should be approx 60% 1rm if scaled
**Choose 1 extra credit**
2.) 5 Push Press every 2 minutes for 10 minutes @ 55%
Note: cycling is the name-o of the game-o
3.) 10 minute EMOM
Odd: 10 Dumbbell Overhead Squat 5 each arm 
Even: 10 Ring Dips, use high rings if able
4.) 13 min AMRAP 
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper

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Didn't catch time - scaled down weight to give low back more time. Extra Credit - DB OHS EMOM - 30, 35, 35, 40, 45. Ring dips with small red band.
11:37 done on 1-31-20
Food Prep / Engineering videos while Laura studied and took the RNFA Part 1 Exam.
135 Push Press
4 mile πŸƒπŸ»β€β™€οΈ
PP @ 95#