Monday, April 24, 2017

Come cheer on Ron today at 7 a.m. as he completes his final workout of the 2017 CF Games Open Masters 60+ Qualifier. Awesome work, Ron! We are so proud of you.

042417 WOD

A. Group warmup

Coach’s choice

B. Back squat

Set 1: 4 reps at 60%

Set 2: 3 reps at 70%

Set 3: 2 reps at 75%

Set 4: 3 reps at 80%

Set 5: 2 reps at 85%

Set 6: 1 rep at 90%

Set 7: 2 reps AHAP

Rest 2 minutes between sets

C. 8:00 AMRAP

50-meter OH plate carry (45/25)

5 burpees to plate