Workout for Friday August 1, 2014



Strength

Back Squat 1x20

Yes, CFD you read that right. Upon  request we are back to 20 rep back squat every Friday for the next 8 weeks. You will be adding weight every week. Good luck and have some fun. We will be posting everyone's starting weight on the whiteboard by the rowers


Metcon

4 Rounds

10 Shoulder to Overhead 165/115

50 ft Front Rack Walking Lunges 165/115

400m Run

Time Cap 18 Min

Workout for Monday July 28, 2014

Skill
5 Sets
2 Rope Climbs
Rest 1Min Between Sets

Metcon
50 Box Jump Overs 24/18
25 T2B
50 Wall Balls 20/14
25 Ring Dips 
50 Wall Balls 20/14
25 T2B
50 Box Jump Overs 24/18
Time Cap 21 Min