Strength
Back Squat – 4×6 @ 85% (use same weight as last wk)
—Do one set every 3 minutes
Conditioning
4 Rounds For Time
20 KB Swings 70/53#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
400m Run (150m backwards / 250m forward)
Midline
Weighted Plank – 10 sets (30 on / 30 off)
WOD Notes: TD = 13-19 min. RC scale = 4 up/downs or 15 ring rows. The run starts off backwards until you get to the firehydrant. Once you reach that point, you may turn around and run forward for the remaining of the 400m.
Announcement: The “CF Rage” App is now available for download in the App Store! You must search for “Cfrage” when you go to download! It’s a very basic app and should be user friendly. There will be additions to the app in the future.
Godfather wearing 2 different knee sleeves!