Tuesday
WOD
Establish a 1RM power snatch

Rest as needed, then

Complete 3 rounds for time of:
400 Meter run
30 Power snatch (M: 75 lbs, W: 55 lbs)

Posted onĀ CF Linchpin 11 April 2015


STRENGTH

Front Squats @ 65%
4-4-4-4-4-
Rest 2-3 minutes

Complete 3 Supersets of:
10 Back Squats @ 50-55%
20 Jumping quarter squats (no weight)

Complete 3 Supersets of:
10 Windshield Wipers
12 Weighted Sit ups
14 Cross over crunches
10 GHD Sit Ups

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summer kids 2015

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