Elbows Up!
Friday, September 19, 2014
Front Squat: 10 x 3 @ 80% 1 rep max
Then,
Saturday Wod fun!
For Time:
- 100 Double Unders (200 Singles)(T2/3-100 singles)
- 30 Wall Balls* (20,14)(14,10)(T2/3-10,6)
*Every time you break the wall ball shots perform 5 burpees.
Welcome to another CFBC Friday! Lifting some heavy weight and improving fitness is a great way to end the work week. Stay super focused on your setup and positions during the front squats. Fighting hard to keep your elbows up will help to keep everything in place. Our metcon has some jump rope and wall ball shots in it. Watch out! Don’t break up the wall balls too much or you will be racking up some burpees.