Workout of the Day: Saturday, 1.15.14

A little weekend reading:

Are you Recovering or are you just Resting? – there’s a DIFFERENCE!

Why I’m Changing my Tune on the Paleo Diet – change is a good thing.

“The will to win is nothing without the will to prepare.” 
― Juma Ikangaa

COMP PRACTICE, 8-10am: led by Record.

Are YOU interested in being a part of the Competitive Team at CFCC?  Email for more information!

A. 20-30 minutes of goat work for warm-up.
B. 10 minutes to find best # for the following complex: Power Snatch + Snatch
C. Then:
4-minute AMRAP (all-out):
15-12-9-6 reps of:
Power Snatch (95/65)
-15 minutes rest
For time:
100 DU
50 Thrusters (95/65)
500m Row
D. Finisher: complete 3 x 10-12 reps of Back Extensions
AND, complete Muscle-ups x 4-6 reps x 3 sets *don’t have to be unbroken – if you are more proficient at MU change the rep range to 8-10.
E. If time permits, Crossover Symmetry.



4 rounds for max reps, teams of 3-4:

0:00-1:00: tire flips
1:00-3:00: strict pull-ups
3:00-6:00:  Russian KBS, heavy
6:00-8:00: rest

*one athlete working at a time

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