Scheduling/Programming update: For the next four weeks, we will make a few modifications to our program:
- Thursday will be the first attempt at the CF Games Open WOD
- Friday will be a programmed REST DAY/Open Gym.
- Saturday will be our primary CF Games Open WOD day.
- Sunday will have a programmed workout but can also be used to re-attempt the CF Games Open WOD.
WOD 03 13 13
A. Front Squat 5-5-3-3-2-2-2-10. The goal here is to get a set of 5, 3, and 2 AHAP. Ignore percentages and 1RM today. Load the bar based on ‘feel’. Use the first set of 5, 3, 2 to gauge. For the set of 10, use 86% of your weight from your set of 5.
B. FT (10 min CAP):
3-6-9 Squat Clean and Jerk (135/95)*
60-40-20 Double Unders
1 Shuttle Run (1/4, 1/2, 3/4, full). *Perform this in the side parking lot. Both hands must touch opposite side of line.
*Must pass through FS – so PC>Thruster is OK, as is Squat Clean > Thruster
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