HAPPY CANADA DAY CFQ !!
Stretch 25 min -
-Or- lift of your choice
PARTNER WOD:
For Time
75 Wall Balls
154 m Row/ 100run
75 KBS (one partner holds WB)
154m Row/100
75 Wall Ball Sit Ups
154m Row/100run
75 Push Press (one partner holds plank)
154m Row/100m run
75 Synchronized Air Squats
154m Row/100 m run
75 burpee bj over
751 Row/ 800m run
*there will be a surprise penalty for teams without RED!🤔
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
