CFG Barbell kicks off this Wednesday evening @ 6pm. Come learn how to snatch a house and CJ the world…

A. Skill:
10min EMOM – 5 Strict Pull-Ups or Ring Rows
*Notes –
1) If you can do strict pull-ups with a green band or less, than do pull-ups as long as possible. If you have to use more than a green band, use ring rows from the get go.
2) Once you cannot complete 5 reps, finish your remaining reps on the rings at the hardest difficulty possible.
3) NO KIPPING AT ALL!
4) Do not slow do your eccentric movement, but rather come down controlled.

B. MWOD:
Lat stretch in between each set of pull-ups

C. WOD:
10min AMRAP –
10 Deadlifts (135/95)
5 Front Squats

D. Post-WOD Recovery:
Foam Roll what hurts – 2min