Wednesday May 30, 2018

CFIS Logo.png

(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 40 sec jump rope, 30 PVC pass thru, 30 sec PVC good mornings, 20 sec push-ups, 20 sec BB straight-legged deadlifts, 20 sec deadlifts, 20 sec front rack stretch, 20 sec BB thrusters

SOD

5 sets of: (18 min)
10 Bench Press (67-70%: Hold weight across all sets)
5 Deadlifts (77-80%: Hold weight across all sets)

WOD

30/20/10 For Time:
Burpee Box Jump Overs (20" for all)
DB Thrusters (35/25's)