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.