Strength
Front Squat – Work up to a heavy 1RM, then do 3×3 @ 90%
Conditioning
5 Rounds For Time
8 Front Rack Lunges 155/105lb
1 Rope Climb 20′
10 Slam Balls 40/25lb
WOD Notes: Lunges should be a little less than 50% of your 1RM front squat. Scaling for RC, are 3 up/downs or 10 burpees.
Announcement: Congratulations to the following CF Rage Masters Competitors who finished in the top 200 worldwide in their age division in the Open. They are invited to compete in the Masters Qualifier April 17-21st.
Kurt Stein – 185th (50-54)
Bonnie Boyles – 44th (60+)
Christina Walters – 185th (50-54)
Candace Shanley – 132nd (60+)
Jenny Koniencki – 72nd (45-49)
