30 November 2013

 

WARRIOR (CFK Only @ 0900): 

  • 800 M PLATE CARRY (45/25)
  • 75 AIR SQUATS
  • 30 RING PUSH UPS
  • 25 DEADLIFTS (225/155)
  • 30 TTB
  • 25 FRONT SQTS (135/95)
  • 30 PULL UPS
  • 25 PUSH PRESS (115/75)
  • 75 AIR SQTS
  • 800 M PLATE CARRY (45/25)

WOD (930 @ CFL and 1030 at CFK):  

STRENGTH:  Deadlift (5×5 @80% ) or Snatch (3×5 @70%)

3 RFT:

  • 800 m Run
  • 30 KB Swings (A:  70/53; Rx:  53/35)
  • 20 Pull Ups

CORE: 

50 Standing BB Twists (75/55)