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Wednesday 27Mar13

13.4 CF Open Schedule:

Thursday: 7pm

Friday: 530am, 9am, 5pm

Saturday 930am

 

 

A.  Mobility: Accumulate the following:

4 Minutes Squat Sit

3 Minutes External Rotation

3 Minutes Couch Stretch

*Test and retest squats throughout

 

B.  Back Squat 3, 2, 1, 3, 2, 1, Rest 2 Minutes

 

C.  WOD:

1-2-3-4-5-6-7-8-9-10 C&J (165/115)

7-7-7-7-7-7-7-7-7  Box Jumps (Step Down) (30/24)

15-15-15-15-15-15-15-15-15  Squats

 

*Don’t over think this.  C&J pyramid.  Other movements stay the stay throughout.

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