CFNH represents at the 6th Annual Get Strong Du4 Golf Tournament
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 Ring Support
5 x Scap Pull-ups
15 x Air Squats (Wall Therapy
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3
Post loads to comments.
“Deuce Coupe”
Complete 21-15-9 reps for time of
Power Snatch (115/75)
Ring Dips
Post times to comments.
Back Squat: 255#.
“Deuce Coupe”: 14:35 Rx
Back Squat: 145
Deuce Coupe: 17:47 (55# & purple band for the dips)
Modified WOD:
21-15-9 Rt.Arm KB clean & Press; GHD; Air Squats
9:22
Back Squat: 225# x3 (PR for 3’s)
“Deuce Coupe”: 17:48 Rx’ish (First workout doing dips with no band! Some weren’t full depth but getting better!)