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
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