Friday 2.13.15

Main - Group WOD


Warm up (No Measure)


3 rounds


Hip opener drill


Lateral steps w/ band x 20 reps each way


2 minute squat hold

Back Squat


Every two minutes, for 16 minutes (8 sets):


Back Squat


*Set 1 – 5 reps @ 55%


*Set 2 – 5 reps @ 65%


*Set 3 – 3 reps @ 75%


*Set 4 – 2 reps @ 85%


*Set 5 – 2 reps @ 90%


*Set 6 – 1 rep @ 95%


*Set 7 – 2 reps @ 90%


*Set 8 – 1 rep @ 90%

Metcon (Time)


Three rounds for time of:


Row 500 Meters


10 Hang Squat Cleans (155/105 lbs)


10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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Man, did the mini version of this at your CF Strongman semnair over the weekend, all I can say is wow. I think left some of my forearm skin at your gym. Can't wait to get our equipment and start programming in some of the Strongman movements, great stuff. Thanks to Rob and the crew for a great experience!

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