Wednesday 12.28.16

Fitness RX Fitness Level 1 Fitness Level 2
A. Squat
Build to a heavy set of 3 Front SquatsB. Conditioning (Scale load as necessary to stay within the minute)
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 225/155 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups
A. Squat
Build to a heavy set of 3 Front SquatsB. Conditioning (Scale load as necessary to stay within the minute)
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 155/95 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict Pull Ups or RIng Rows
A. Squat
Build to a heavy set of 3 Front SquatsB. Conditioning (Scale load as necessary to stay within the minute)
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, Coache Choice – no rack
Min 2: 70 Double Tpas
Min 3: 7-10 Ring Rows

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December 28, 2016 CFSC Staff WOD No Comments