2014 CFS christmas party

ATHLETE

SKILL
Back Squat 1RM
-Take plenty of time!

WOD
10 Min Emom
80m Shuttle Sprint

BARBELL CLUB AND COMPETITOR

A. DL @22X1; 2,2,2,2; rest 2-3 min (build from 75 to 85%)
B. CGBP; 5,5,5,5; rest 2-3 min (70-75%)
C1. 4 sets – DU x 35 AFAP; rest :20secs
C2. MU/CTB/Pullups x 2-5 unbroken; rest 2 min
+
for time:
15 UB squat cleans (115/75#)
10 UB pullups
10 squat clean unbroken (115/75#)
15 UB pullups
+
Row 25 sec @90%
rest walk 2:55
x 5