150408 – Squat…

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Outlaw – 6 heavy working sets of 4x.  Better eat your Wheaties.

1) Push press – 1×5@50%, 1×5@60%, 1×3@70%, 6×4@80%

2) Squat – 1×5@50%, 1×5@60%, 1×3&70%, 6×4@80%

Cond

Once through the following circuit… 45sec ME, with 15sec to rest and rotate.  Number of stations will be based on number of class participants.

DUer

AirDyne

Burpee

Thruster 75/53#

Death-whip

MUp/C2B

GHD situp

KBS

Wall ball

 

 

 

CFV Wed WOD

Muscle Up Skill work.  Seriously… ask a coach for transition help.  We’ve got new training rings too.  If you haven’t gotten your MUp, today is the day.  “Learn and play new sports.”
OH Squat 5-5-5-5-5
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
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