Friday, August 2nd, 2019


Week 3/4

A.
EMOTM X 3 Rounds
Min 1: 40 Second X Active Hanging “L” Hold
Min 2: Cossack Squats with KB X 10 reps
Min 3: DB Renegade Row X 16 reps

B.
Front Squat to Back Squat
– 4 + 8 Reps
– Building X 12 minutes to a heavy for the day
– Re-rack between the FS and BS. Keep the rest between squats to a minimum
– Week 4: Rep Scheme reduces to a Find heavy (1+2)

C.
Benchmark CF WOD: “Jackie”
For time: (12 min cap)
1,000 Meter Row
Thrusters X 50 reps
– Using an empty barbell
– Option to go Single arm with DB/KB X 25 reps each side
Pullups X 30 reps

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