Warm-up

8 min AMRAP

Row 20/15 Cals

50’ Duck Walk w/ PVC overhead

10 Pass Throughs

10 PVC Sotts Press

 

 

Strength

Tempo Back Squat

@3/3/1/0

3-3-3-3-3

 

BarBend: What is Tempo Training, and How Can it Improve your Strength Gains?

 

WOD(20 Mins)

21-15-9

Row x 2 Calories OR Run 500/400/300

Overhead Squat (115,75)

 

Level 2 (95,55)

Level 1 (75,35)

 

Coaches Note: The weight on the OH squats should be something that you can complete close to unbroken.

 

Extra Work

CF Games 35-49 Age Group- AG Chipper

30 deficit handstand push-ups

40 deadlifts

50-cal. Bike

60 bar-facing burpees

 

M 4.5-in. deficit, 225-lb. deadlift

F 3-in. deficit, 155-lb. deadlift