Strength

Front Squat from the rack with partners
5 sets of 3 reps working up to a 3 rep max

WOD

3 Rounds
Run 400m
15 Step Ups to a Box w/ Holding a Plate (men 45lb, 24″ box/ women 35#, 20″ box) -left + right = 2 reps
15 box jump up and over (2 feet must touch top of box, 2 foot takeoff)

 

MOD 1 35, 25

MOD 2 25, 15

MOD 3 15, 10 step up and over

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Big congrats to Joey for being CFJ’s August 2014 Featured Athlete.  Thanks for everything you do Joey!