Wednesday July 19, 2017

(Summertime R&R is good for the soul.  Don, Susan, Penny and Barry are lounging around the pool at the CFJ pool party. Great times with great people!)

Strength Session:

Complete 5 rounds of the following sequence:

3 Front Squats with a 2 second pause on the bottom

2 Hang Squat Cleans

1 Full Squat Clean

**Complete all 5 rounds at 75% of your 1RM Squat Clean.  Rest 90 seconds between rounds.  Technique is king.

 

Level 1 & 2 & BOOTCAMP WOD:

“Diane”

21-15-9

Single Leg Deadlift with DB’s (L+R=1)(35’s in each hand, 25’s in each hand)

Handstand Push-ups

 

MOD 1: DB (25’s,18# KBs), 1 or 2 strict abmat HSPU

MOD 2: DB (18# KB, 10# DB), 9-7-5 Wall Walks