Wednesday September 13, 2017

CFIS Logo.png

(Competition / Lactate Threshold)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats with ankle band at knees (blue or green), 10 tubing back flies, 10 PVC pass throughs, 10 PVC OHS, 5 BB Back squats, 5 BB OHS

SOD 

Back Squat - 1 x 10 (57%), 3 x 6^ (17 min)

WOD

27-21-15-9
Calorie Row
Russian Kettlebell Swings (53/35)
Overhead Squats (75/55)