Mar.18.15

Hungover from our CFC St. Patty Wod?? lol well we say shake it off and come WOD :)!!!!

CF WOD:

Strength: Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 90-95%

Then…

2 Rounds:

15 Cal Row

15 Med Ball situps (20/14)

15 Ground to Overhead (135/95)

then… immediately

2 Rounds

8 Barbell Rows

6 Shoulder press

8 Glute Ham Raises

















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