Strength/Skill Development
Complete 3 sets of:
A1. Goblet squat @ 21X1; 8-10 reps.
Rest 30s
A2. Barbell row @ 21X1; 8-10 reps.
Rest 30s
A3. Toes to bar x 8-10 AFAP
Rest 90s to add change loads as needed.
WOD
Complete 4 rounds of:
10 Ground to overhead (~50-60% of multi-rep max NTE 95/65lbs)
15 Plank burpees
20 Box jumps (NTE 20/16″)
Rest 2 minutes b/w rounds.
Post best goblet squat & BB row x 10, overall time (subtract 6 minutes from final time) & barbell load.
Congrats to Ginna for placing first overall in the women’s category at the Autism 5k this morning! Simply impressive!
Name Goblet BB Time(-6min)
Sarah D 53 65 7:07
Shankle 40 65 11:19
Anthony 70 105 12:28
Ed 44 65 8:25
Jess T 40 65 8:53
Denise 35 65 8:42 (65#)
And thanks to Rustan, Ginna, and Brooke for representing CFA and supporting a cause that is so important to our family!
You guys rock!