Archive for August 10, 2015

Tuesday 20150811 Open Workout

Posted: August 10, 2015 by eweirick in Uncategorized
We saw some big numbers on the board today. Way to go on the Power Lifting Total CF TOTF warriors! CAN! 
Now let’s all get ready for some birthday burpees in honor of Coach Kim! Happy Birthday Lady Grape!

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S/S/S:

3 sets max rep strict pull up

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WOD:

For Time:

400m Run

45 Back Squats 95/65

400m Run

30 Front Squats 95/65

400m Run

15 OHS 95/65

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Scaling Options:

500m row for 400m run

Squat weight – scale as needed

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Xtra:

Pendlay Row 3 X 12

Video courtesy of Glenn Pendlay video channel.

Pigeon pose on 30” box 2 X 1 min per leg

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