Monday, October 13, 2014

And the winner of the CFB shirt for longest Plank Hold is........



Arm/Leg Swings
2:00 in the bottom of a squat
5 Negative or Strict Pull-ups
2 Rounds of:
10 DB Press
10 Air Squats
15 Ab-mat Sit-ups

MOD (18:00 CAP)
Push Press
5 x 5 Across
Use last week’s heaviest set or as close as possible. All sets must be Unbroken or reduce the weight

WOD
Conditioning
20:00 AMRAP
1 HSPU
2 Squat Cleans 115/73#
3 Burpees
Scale HSPU to kick up to HS or DB Press (which should be heavy for you)  
Rx+ = 135/93#

Extra Work
3 x 20 Walking Lunges (Use a weight to challenge yourself, rest as needed)

Weightlifting
On the whiteboard in the other box

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