Saturday 8.4

Red Dirt 2013...Good Luck CFOKC'ers!

SQUAT STRENGTH

      1. Back Squat

            5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%

      2. Front Squat

            5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

      3. Glute Ham Raise

            3x10 perfect form

COMP WOD (To be completed on your own. We will not meet at 11AM together.)

     At 0 Minutes...

          500 M Row

               then

          "Amanda"

               9-7-5

               Muscle Up

               Squat Snatch (135/95)

      At 20 Minutes...

           500 M Row

               then

           21-15-9

           Squat Clean (135/95)

           Bar Facing Burpee

      At 40 Minutes...

          500 M Row

               then

           4 Rounds...

                10 DL (135/95)

                5 Pull Ups

                10 Push Ups

                15 Squats

      After WOD you have until 60 Minutes to complete...

             400 M KB Farmers Carry (1.5/1)

Sunday Steve will meet at regular times. This is the last week. We will not meet as a group at 3:30, but we will post a COMP WOD for you.