Apr.19.16

CF WOD:

A. Strength:(20 min)

-Cluster

75% of 1RM C&J

4×1 Rep

-Sumo Deadlift –

Work to 3RM

Drop wt by 20lb, 5×2 Reps

-Bulgarian Split Squat

8 reps ea. Leg x 3 sets

-Seated Box Jump

3×5 Rep

-Bent Over Barbell Row

3×10 Rep

….

B.3 Sets:

*max calories/reps of:

60 seconds of Assault Bike for Calories

Rest 60 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds

   

 

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