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Thurs / April 2 2015

WOD

Warmup #1

Strength / Skill

Mobility between sets

Back Squat­

  • L1­ – 5×5 build to heavy working weight
  • L2­ – 3­-1-­1-­1-­1rm

Conditioning

3m work /1min rest for 4 rounds

  • 3 OHS (L1­ – 45/35, L2 – ­95/65)
  • 5 Shoot-throughs
  • 10 Dots

Team CFSD

A) Warm up for Clean and Jerk

B) Establish 1RM C&J

C) AMRAP x 3 Wide Grip Strict Pull Up

D1) 10 Toes To Bar x 4
D2) 7 Split Squats Each Leg x 4

Bodyweight & Kettlebell

  • April 2, 2015
  • WODs
  • Bill Brooks

    Was able to get 255# C&J today. Soooo close on the 275#..