CFBK WOD’s 2015 – Monday, 31 August 15

CFBK WOD’s 2015 – Monday, 31 August 15

backsquat

MOBILITY:
2*30 sec deep squat banded stretch (https://www.youtube.com/watch?v=iuCdW4CrQiw)

STRENGTH:
Back Squat
5*65%
5*75%
+5*85% (ME)
4 th set (load drop-set): Take 10% weight off previous set and repeat same amount of reps
Notes: Add 2.5 to 5 kg from previous cycle.

CAPACITY:
800 m run
15 ring muscle-ups (scale jumping MU’s or 15 C2B & 15 ring dips)
800 m run