Tuesday
WOD
“Propane”
Complete 7 rounds for time of:
10 Push jerks (M: 95 lbs, W: 65 lbs)
10 Kettlebell swings (M: 32 kgs, W: 24 kgs)
100 Meter shuttle sprint
Rest 1:00 between rounds

Posted on CFNE on 20 November, 2014

Strength

Back squat
3-3-3-3-3
(80% 1rm + 3 second pause at the bottom)
Then,
4x 12 Front rack walking lunges (AHAP)
3x Superset
Weighted step ups (AHAP (heavy/high as possible)) x 8 reps each leg
30 Second wall sit
Rest 2 minutes
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ATTENTION KICKBOXING MEMBERS
Leo will be gone for the month of December. All Kickboxing classes will be cancelled. Memberships will not be charged in December. To use the kickboxing area while Leo is away, an Open Mat option will be available for $30. Please notify the front desk about charging the Open Mat fee by November 30th. The regular class schedule and membership charges will resume in January.
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