9/2/13 WOD

CFTC-LOGO

Holiday Hours- 8-11am   No childcare today.

FUNCTION

A.  Parisi Group Warm-up

B.  5 x 3 Bench Press- build to heaviest triple possible.

C.  3 Rounds for time of:

30 AD Cals

12 Deadlifts- BW

21 Box Jumps-20″

*Notes- Testing week next week.  Quick 3-5 minute cool down stretch after.

DRIVE

A.  Parisi Group Warm-up

B.  3 x 5 Back Squat- build to 5lbs heavier then last week.

C.  3 x 5 Bench Press- build to 5lbs heavier then last week.

D.  4 sets for max reps of:

Against a 3 minute clock, complete:

Row 500 m

HSPU x max reps

*Rest 3 minutes

**Notes- FINALLY we are on our last week of the 12 week cycle.  Post testing will start next week.  Quick 3-5 minute cool down stretch after.

Posted on: September 1, 2013admin

2 thoughts on “9/2/13 WOD

  1. It’s totally just you Kris, I did “seal” jumping jacks all over Lagoon today and people were like ‘hey, she is pretending to be an athlete!’

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