October 10, 2012 By CFSI Leave a Comment

THURSDAY 10/11

STRENGTH:

Back Squat: 3-3-3-3-3 (the last round of 3 should be your 3RM)

Front Squat: 10-10-10 (the last round of 10 should be your 10RM)

Sumo Deadlift:

WOD:

AMRAP 1min:

Thruster (95/63)

Immediately followed by

AMRAP 6min:

5 Pull ups (Kipping or Butterfly or with a band)

10 Power Cleans (95/63)

15 Double Unders (or 45 singles if you cannot do double unders)

Post scores separately for each WOD

Great job everyone keeping our facility safe. Just a few quick reminders:

Be sure to complete the COVID-19 online survery before you come to class.
If you feel even the slightest bit sick, please stay home. You can zoom a class or do some recovery work but please DO NOT chance anything.
We know it’s hard but try and keep your mask completely covering your nose and mouth at all times when you’re in the box. Remember, Gators and Masks with valves are not permitted.
If you have any questions or concerns about programming, the box, etc. please see a coach.