Tuesday, October 14

 

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Nice work today everyone!!! A lot of people we LOVING the soreness of the legs from Friday. What a good way to start the week with squat holds in the bottom position!!!!!

 

Tomorrow we will be announcing the details of the Barbells 4 Boobs WOD taking place here at CFB on Sunday, October 26th! Make sure you get a same-sex partner!!!!!!!

 

It is for a great cause, so make sure you make it out!!!! Remember to donate!!! Thanks again!!

 

 

 

Warmup:

 

500m Row

10 Downward Dog Push-ups

Walking Lunges w/Twist

20 OHS w/PVC

Banded Pigeon Pose

Dislocates

 

Strength:

 

Split Jerk

5×2, building (NOT for a 2 RM)

 

15 min. cap

 

 

 

WOD:

 

EMOM 12 minutes

3 reps of the complex – Deadlift + Hang Clean + Push Jerk

 

Varsity – 135/95

JV – 95/65

Freshmeat – 75/45

 

 

Cashout:

 

AMRAP 3 mins.

Double Unders