Front Squat 8 x 3 on :90; use 70 – 75% of your 1RM on 11/22/2011
The following workout is done in a similar format to “the end” at the 2011 CF Games.
20 Wall-ball 20/14
50 Double Unders
20 Push Press 95/65
Using the above workout:
As far as possible in 3 minutes. Rest for 1 minute. As far as possible in 6 minutes. Score will be total reps. If you complete all given work and there’s still time left, start over from the beginning.
Finisher (if time allows):
Perform in order
Complete 30 – 50 GHD sit-ups
Accumulate 2 minutes in the front plank; use as few sets as possible on both
A little k-star for ya’ll