160719 SUDDEN

Posted: 07/19/2016 in Uncategorized
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WARM UP: 20 STEP UPS, LATERAL LUNGES, BACK EXTENSIONS, SITUPS, HIP THRUSTERS

STRENGTH/SKILL: TEMPO FRONT AND BACK SQUATS – 3 SEC DOWN 1 SEC PAUSE IN BOTTOM (5/4/3/2/1 REPS – 60/70/80/90/100% OF 3RM) – EVERY 2 MIN : 10X

WOD: CF REGIONAL EVENT 4

4 ROUNDS FOR TIME:

28 PISTOLS

15 POWER CLEANS 115/75

EXTRA: 5 MINUTE PLANK

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