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Thursday

21
May

Thursday

SCHEDULE UPDATE!!!!

 

 2015 CF SUPER REGIONALS/MEMORIAL DAY SCHEDULE IS AS FOLLOW:

 

SAT 5/23/15 – CLOSED

MON 5/25/15 –  9AM ONLY

 

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STRENGTH/SKILL

As Many Sets as Possible in 14 min of

 

Single Leg Split Squat

 

L1 – 10 reps each leg – no weight

L2 – 8 reps each leg – use DB or KB in each hand

L3 – 5 Reps each leg – Back Rack BB – Find heavy 5-RM

 

then….

 

Every :90 sec for 9 min (6 sets total)

 

5 Single Leg Straight Legged DL (65/45)

25 Russian KBS (53/35)

 

WOD

 

4 Rounds of:

 

1 min of Plank Hold

rest :15 sec

1 min of OH Walking Lunges for Max Distance (45/25)

rest :15 sec

1 min of Max Burpee Box Jumps

rest :30 sec