5/11/15: Monday:

  

the ladies of CFTC at WOD and Wine

 

STRENGTH

20 rep squat cycle Week 5/Day 1

then

max effort deadlift with squat weight 


METCON

100 air squats for time 

then

7 minute amrap

5 burpees

20 Double unders 

  

5/7/15: Thursday: Oly Club at 7:30pm: 

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. STRENGTH 20 rep squat cycle Week 4/Day 2 use this file for squat numbers : 20 rep spreadsheet METCON “Josh“ 21 overhead squat (95#/65#) 42 pull-ups 15 overhead squat (95#/65#) 30 pull-ups 9 overhead squat (95#/65#) 18 pull-ups ACCESSORY superman x…