Tuesday, October 22
October 21, 2013CFDC Shout-Outs
October 22, 2013
Warm-Up
2min Jump Rope
then,
3 rounds of
6 Prone Y’s
6 Cossack Lunges/side
6 PVC Dislocates
6 OHS to Sotts Press
Prep
3 x 2 Hang Hi-Pulls + 2 Hang Power Snatch + 2 Squat Jumps for Max Height
Met-Con
6 x 90sec On, 90sec Off of
6 Hang Power Snatch
8 Box Side Steps
Weight Options: M=115/95/75/65/55; W=83/63/53/45/35
Box Side Step: 1rep = over & back; must reach full hip extension at the top
Score is cumulative rounds and reps through-out the workout
RESULTS:
