Durability
3 Way Band Pull-apart – 10 High, 10 Middle, 10 Low x 3 sets – short rest
Skill/Strength
Bench Press – Work to a 3 Rep Max, then -10% for 3 more sets of 3 reps
WOD
20 Min AMRAP
15 Deadlifts (115/75)
10 Hang Power Cleans
5 Push Press
30 Burpees
CFS members have been asking for the WODs in advance. While that is never going to happen, I am willing to compromise and set you all know a little bit of what’s to come. If you’re doing Murph with all of us at Clear Path for Veterans, then please do NOT take the daily WOD on Friday. The daily WOD on Friday is designed for those athletes who are not coming on Saturday so that they too can get a small taste of Murph.
Tuesday – Long and Light Barbell AMRAP
Wednesday – Intervals w/out any Weights
Thursday – Tabata Tabata Tabata
Friday – Hill Runs + Many Air Squats + Many Push-ups
Saturday – Gym Closed…everyone will be at Mega Murph
Sunday – We will see…
Scores from Monday
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