MONDAY – 8.15.2016

CFV, I am going to be adding accessory work to be done in addition to your normal workouts. This work is to be done on your time and at your own pace after the wods. It is NOT to replace the WOD  just some extra work to help you grow in your fitness.

Don’t forget to pick up a copy of the school supplies that are needed for our teachers at the box. Please help us with these donations, get your friends/family/co-workers involved and get them donating too!!!

WARM UP
2 Rounds
5 Power Cleans
10 Back Squat
15 Push Ups

STRENGTH
Back Squat
10 Rep Max
1 x 10 @ 90%
Est. a 10 rep max then 10 reps at 90% of your est. 10RM.

WOD
21-15-9
Bar Facing Burpees
Power Cleans 165/105#

L2
135/95

L3
115/75/Scaled

EXTRA CREDIT
Db Strict Press
4 x 10/8
Gymnastics
5 Rounds
1 Wall Walk + 10 Shoulder Taps