MONDAY, JUNE 12, 2017

 

STRENGTH: Overhead Squat

3 x 3 @ 65%

2 x 3 @ 70%

 

WOD: 2017 Regionals Team Event 2 (completed individually)

40 Thrusters (75/55)

40 Bar Facing Burpees

30 Thrusters (75/55)

30 Bar Facing Burpees

Spirit of the WOD – To finish this workout in as little time possible, use restraint in the first set of both movements. Choose a Thruster weight that you can confidently perform for at least 10 reps unbroken.

 

AFTER PARTY: 400m Cooldown Walk

 

***404 MISSFITS @ 10AM***

400m Famers Carry (35#), then…

16 Minute EMOM

#1 – 8 Kettlebell Swings + 8 Goblet Squats

#2 – 8 Kettlebell Swings + 8 Single Arm High Pulls (4/arm)

#3 – 8 Kettlebell Swings + 8 Single Arm Push Press (4/arm)

#4 – 8 Kettlebell Swings + 8 Sumo Deadlift High Pulls

Finish with…

1 Minute Plank Hold + 1 Minute Scissor Kicks + 1 Minute Lunge Steps

 

***CF 404 ENDURANCE WOD @ 6:30PM***

4 Rounds –

250m Row + 200m Run, Rest 3 Minutes after each round

Finish with 4-3-2-1 of Wall Walks

 

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