Wednesday, October 31, 2018

CFIS Logo.png

(Competition / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 3x: 1 indoor jog, 1 pole fwd lunges, 10 hollow rocks, 5-10 PVC pass thru, 5 PVC power snatch, 5 hanging shrugs

SOD

5 x 4/leg^ Weighted pitcher squats (lite to medium – focus on good depth and form) AND
3 x 10-15 GHD Hip extensions (16 min)

WOD

3 rounds of:
10 BB Power snatch (135/85) (50+ 85/55)
20 Pull-ups
300m Run