110709 Saturday

Strength/Skill Development:

Back squat @ 21X3; 2-4 reps x 6 sets. Rest 30s

Kettlebell swings @ 1013; 8-12 reps x 5 sets.

Rest ~2 minutes before returning to back squat.

WOD

Complete 4 rounds of:

9 sumo deadlift high-pull (55/75lbs)

12 hand-release push-ups

200m sprint

60s rest b/w rounds.

Post best BS x ?, KBS, Subtract 3 minutes from overall time for workout with SDHP weight.

Reminders:

CFA Team training starts TODAY @ 7am! You can check out the workout on the message board here.

CFA CF Games party on July 31st.

2 thoughts on “110709 Saturday

  1. Shanna

    Name BS#x? HvyKBS Time/SDLHP#

    Sarah D 125×4 39 8:06/55
    Jess T 125×4 35 7:28/45
    Jeff 165×4 35 7:45/65
    Jeremy 165×3 35 7:34/65
    Jesse 175×4 62 5:52/65
    Ginna 100×4 39 6:47/42
    Jana 120×4 35 7:48/55
    Seth 155×4 52 7:33/75

    Reply

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