WOD for 10 FEB 2016

0500 and 1140ish at the Fred

 

If you are or know someone who is a CF-Level 1 that wants a great opportunity to coach please let me know! I have 28 days left at Bragg and need a replacement ASAP!!!

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

Overhead Walking Lunge, 45/35 lbs, 40 ft

5 Burpees

Overhead Walking Lunge, 45/35 lbs, 40 ft

5 Strict Pull-ups

 

WOD:

5 rounds for time of:

15 Overhead Squats, 95/65 lbs

5 Bar Muscle-ups

 

Strength:

Alt EMOM

Bench Press 3-3-3-3-3, using heaviest weight per set

Front Squat 3-3-3-3-3, using heaviest weight per set

 

WOD 2:

Complete as many rounds as possible in 8 mins of:

Front Rack Walking Lunge, 95/65 lbs, 40 ft

10 Bent Over Barbell Rows,

95/65 lbs Overhead Walking Lunge, 95/65 lbs, 40 ft

10 Barbell Rollouts

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