Wade’s Army Workout at CFDC
November 5, 2013CFDC Shout Outs
November 6, 2013
Warm-Up
3 x 10 Lunge & Twist, 10 Alt-T Push-Up, 10 Scorpion, 10 Supine Scorpion, 10 Rolling Split Straddle
Mobility
90sec/side Single Leg Flexion w/ ER Bias
Prep
4 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 1 Front Rack Lunges (L+R=1) + 2 Push Press
(start with bar, then work up to chosen met-con weight)
Met-Con
EMOTM for 15min (must complete the work inside of 30sec) of:
2 Power Clean + 2 Front Rack Lunges (Rt + Lf = 1) + 2 S2OH
Weight Options: M = 155, 135, 115, 95, 75 / W = 113, 83, 63, 53, 45, 35
