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WOD - Wednesday, 9/26/2018

Compression Crunches
25ft Bear Crawl


A. Strength: Front Squat (Week 11, The Grand Finale) (22:00)
Find a new 1RM!
Suggested rep scheme:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 103% (or so)


B. Conditioning
150 Wallballs for time.


“Karen” is a “Benchmark” or “Girl” workout. If you score a top 5 score (male/female) you will be immortalized on CFCI’s leaderboard...that is until someone knocks you off….Leaderboard scores must be verified by a coach or fellow Rx athlete.


Compare to 12/1/17.

Extra Credit 2: Mobility
Dedicate some time to recover! Stretch, mash, roll out, etc. Spend extra time on any areas that feel extra sticky. Especially your quads, hips and glutes!

Coach Elie on his birthday....

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