Strength
Back Squat 5×5 @ 87.5% – Week 4
—Use a slightly heavier weight than last week
Conditioning
“CFNE East Coast Championships WOD #3”
3 Rounds For Time
15 C2B Pull-ups
12 Burpee Box Jump overs 20″
9 Back Squat 225/145lb (no rack)
Midline
Accumulate 2 min in an L-Sit on rings or parallettes
WOD Notes: Scaling for this WOD include chin over bar pull-ups, using a lower box, or using a rack for the back squats. Back Squat weight should be 55-60% of 1RM.
Week 2 – Tri County Throwdown @ SMCF
Name this person. She is erasing tonight’s results for some reason. Nice job on your squats today everyone!