Wade’s Army Workout at CFDC
November 5, 2013
CFDC Shout Outs
November 6, 2013

IMG_1696

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

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