WEEK OF 9/25/17 – This week is a “make-up” week for your lifts.  If you missed any 3 rep maxes over the last month, please find them this week for the next strength cycle which will start next Monday.  Enjoy the new look and feel of CFG this week.  Very exciting.

MONDAY

Strength/Skill

Make up lift

WOD

15 minute AMRAP:
12 DB reverse lunge
9 DB shoulder to overhead
6 Burpees
Rx: 40/25
R+: 45+/30+

TUESDAY

Strength/Skill

EMOTM for 10 minutes:
3-6 Toes to Bar

WOD

10 x 100m row sprints (record highest time)

WEDNESDAY

Strength/Skill

Make up lift

WOD

“11.3”
5 Minute AMRAP:
Max Squat Clean and Jerk (155/103)

THURSDAY

Strength/Skill

None

WOD

For time:

50 wall balls (20/14)
40 pull-ups
30 medball cleans (50/30)
20 thrusters (95/65)
1000m run
20 thrusters (95/65)
30 medball cleans (50/30)
40 pull-ups
50 wall balls (20/14)

FRIDAY

Strength/Skill

Make up a lift

WOD

6 rounds for time:
30 doubles
15 swings (55/35)
Rest 1 minute
R+: 70/45

SATURDAY

Partner WOD