131101 Friday

 

CFA_BCBD-170

Reminder: Project Red Shirt Friday!  

Warm-up 

AMRAC in 8 minutes with 6-10:

Thruster,
Hip Extension (Hold load as able)
Renegade Row DB DL
Mobility

Strength Development

Front Squat: 8-12 x 2. Rest 3 minutes.

WOD

Metcon (AMRAP – Reps)

Complete 4 sets
In 4 minutes complete:
5 Power Cleans -tough (70-80% of today’s best FS x 12)
400m Run
AMRAP Renegade Row DB DL -Moderate in remaining time.

Rest 2 minutes b/w sets.