Reminder that we will be doing a group class on Zoom Saturday morning at 9 a.m. open to all Members!
Email us to let us know you are interested by 5 p.m. today (Friday) so we can send you the room login info!
WOD
CFSC At Home
5 minute AMRep
Max SA DB/KB Hang Squat Cleans (sw ea 5)
+
5 minute Rest
+
5 minute AMRep
5 SA DB/KB Sumo Deadlifts ea arm
5 DB/KB Facing Burpees
+
5 minute Rest
+
5 minute Max Distance Run
EC
5 Rds
200m Run
100m Plate Carry
Find full info HERE
Got a home gym? Or still have access on base? Check out our regular strength programming for Friday, April 24th here:
WOD
5 minute AMRep
Max Hang Squat Cleans 165/110
+
5 minute Rest
+
5 minute AMRep
5 Deadlifts 165/110
5 Bar Facing Burpees
+
5 minute Rest
+
5 minute Max Distance Run
NOTES
- Warm-up your hang squat cleans
- This weight should be something you can string together a few reps at a time for at least the first few minutes. If you're stuck doing singles at the start from the hang, it's too heavy, take it down.
- Belt as needed
- For the second part, if you took weight down on the cleans, keep that weight the SAME for the deadlift portion. So don't go back up in weight.
- Last part: just total distance. However you measure it.
