WOD for 18 APR 2016

So great job to Joey, Cliff, and Matt! They represented really well at the Festivus Games proving that CF89 goes hard!

 

I don’t know the schedule for all the gyms on post due to the 4 day weekend some of us are enjoying. So go out and hit up a local gym and do their WOD or knock this out at an open gym on post!

And we are going to be doing week 3 of the Strength program again since most of us missed out on it. We will keep knocking out different METCONs though.

Strength:

Snatch 2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 85%, 1 @ 90%

Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 x 1 @ 80%

Barbell Walking Lunge 5 x 5 @ 5 lbs heavier than last week

 

METCON:

4 Rounds:

15 Box Jumps (24/20″)

5 Toes to Bar

16 Pistols – scale to box squat pistols if needed

2 thoughts on “WOD for 18 APR 2016

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