01/29/2015
BAKING SODA
CFS WOD - FRIDAY 30JAN2015
COMPETITION SIMULATION DAY:
0:00 – 10:00
AMRAP:
OPEN WOD 11.4
60 BAR FACING BURPEES
30 OVERHEAD SQUATS (120#/90#)
10 MUSCLE UPS
10:00 - 13:00
REST
13:00 – 18:00
400M RUN
60 DOUBLE UNDERS
MAX EFFORT GROUND-2-OVERHEAD (95#/65#) WITH REMAINING TIME
18:00 – 21:00
REST
21:00 – 35:00
ESTABLISH 1RM BEAR COMPLEX
*BEAR COMPLEX = DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + SHOULDER-2-OVERHEAD + BACK SQUAT + BACK RACK-2-OVERHEAD
**MOVEMENTS CAN BE COMBINED BUT...
