8.7.2017

*With tomorrow night’s CFTP Summer Party at Riverton Pool, there will be no 6:45 PM Class! Please come and join us with your families at Riverton Pool!*

SWOD
1-Rep Max Back Squat
(We will be doing the Wendler Strength programming on Back Squat, Push Press, and Deadlift and will be finding those maxes this week. We need an accurate max on each of these movements so you have a reference during this strength cycle)

WOD
We’re going to play off of the 2223 Intervals WOD that was performed today at the games.

2 minutes on, 1 minute off:
5 Pullups
10 Pushups
15 Air Squats
Max-rep Shoulder to Overhead 135/95

4th round extended to 3 minutes.
Score is max reps.

METCON
3 rounds of Station
Workout 1 min per station 15 sec rest
Station 1: Rainbow Arms
Station 2: Burpee pull-ups
Station 3: Side and front to back band walks
Station 4: Rower (max cal)
Station 5: TRX bicep curl to Y
Station 6: KB 1 leg squats
Station 7: Alt. KB clean and jerk

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