For those that endured the crazy wod last night – great work! That ended up being a tough wod and everyone persevered through to the end. You may have some soreness from the lunges and that’s ok, just remember to keep stretching and moving. If you’re not able to come in tonight, get a few sets of slow air squats in to keep blood flowing to the legs. If you do come in tonight, go lighter on the weights and focus on good form.
Warm Up: Run 800m (prior to regular CFC warm up)
Skill: Pistols – 4 x 5 each leg, try to go lower than last time
Wod1: 5 x 5 Back Squat (determine weight based on how tired/sore legs are)
focus on slow descent, getting below parallel and then standing up strong.
then; 3 x 5 split squat – lighter weight, focus on depth and balance
Wod2: AMRAP (As Many Reps As Possible)
3 rounds of
Handstand Push Ups
L Pull ups
the 5:30 class working the Turkish Get Up
DON’T FORGET! Open House tomorrow from 12-3. Invite friends, family, mailman, whoever!
