CFFB 9 -14 TUESDAY

WU: Traditional Warm up , with some handstands, pushups etc

WOD: Strength - 15 minutes of Bench Press, 2 Reps on every minute mark.

225 lb for first 7 minutes - 185lb x 3 reps for additional 8 minutes

WOD: Metcon

5 Rounds:

Walking Barbell Lunges - 12 Reps - 90lbs (6 each side)

15 Dips

Sprint 100 yards

COMPLETED

NIGHT TIME WORKOUT:

2 Hours at GymKen - Playing on rings and parallel bars...along with tons of tucks etc.

Fridays - WOD

WU: 3 Rounds of "Cindy"
Good Mornings

Light STRICT Day

WOD:
Back Squats 3 S x 8 R
135lb - - Very Deep squats, working on Form

Snatch Grip Deadlifts
135lb x 3 Sets x 5-7 Reps

Bar Walking Lunges (Bar on Shoulder)
3 Rounds -
1 Round equals back and forth across basketball court at Golds