Friyay

Friyay

Friyay
-Happy Friday!
-Sign-up for the Nutrition Challenge
-1 on 1 coaching
-Custom Meal Plan
-12 weeks long
-Lasting results

-5k Run in Weymouth Oct 20th sign-up for the CFSS team

Back Squat (3×6)
6@65%, 6@75%, 6@80%

10 Mins to complete

Metcon
Metcon Prep
-Go through kipping drills
-Progress from hollow rocks to C2B
-Set up for the WOD
Pull-Day (Time)
For Time
21-15-9

Pull-Ups
Deadlifts (225, 155)

RX+:(C2B) (255, 175)
L3: (185, 125)
L2: (Jumping Pull-up, 12-9-6 Strict) (155, 105)
L1: (95, 65) (Ring Row, Bent Over Row)

Cap: 7 Mins
Finisher
3-4 RDS
10 Bulgarian BB Squats
15 Hip Extensions (add wt.)

Endurance
12-15 RDS
:45 On :30 Off
Row-Run- Or Bike