10.30.2012

10.30.12

CFT WILL BE TOMORROW:
Morning WODs will run on normal schedule
EVENING WODs will be at 4:30 and 6:00pm only!!
Come move some weight!!


Warm Up: 4 cycles
20 Double Unders
10 Sprinters Stretch
20 Hip Bridges
10 Decline Push Ups

Strength: EMOTM for 10 min
-Pull Ups

4 Rounds For Time:
200m Run
20 KB Swings (70/50#)
15 KB SDHP (70/50#)

"Strengthes...weaknesses...opportunity...threats..."

Post all scores/times/reps/loads/modifcations to comments.

2 comments:

Leberknight said...

11:00 w/ 50 lb KB

80 Pull Ups for the strength set

BFaulk said...

Deadlifts: 3X5
185/195/205
HSPU, GHD, and T2R work

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