6/25/15 CFS is having a going away DINNER for Jordan at the Peppery this Monday, June 29th!! Everyone is welcome!!

Captain Don finishing the LAKE WOD!!!

Captain Don finishing the LAKE WOD!!!

SWOD: (20-25 Minutes)

Back Squat

5-5-5+

Bench Press

5-5-5+

***First set of 5 is at 65% of your base weight, second set of 5 is at 75% of your base weight and third set of 5 is at 85% of your base weight. (You are trying to do as many reps as you can on the third set, BUT the set is NOT to failure so don’t do the 6th rep if you could barely make the 5th one.)

***You will get your “base weight” from using the 1 rep max you got last week for each lift. You will then take 90% of each 1 rep max to find your base weight. FOR EXAMPLE: If your 1 rep max Back Squat is 225 then you would do 225 x .9 = 202 which would make your base weight 200 for your Back Squat set.

WOD: (12 Minutes)

12 Minute AMRAP

5 Clean and Jerk (95/65)

6 Hand Stand Push Ups

7 Burpees

100 Meter Run

***This WOD is meant to be a sprint….with little to no rest. The goal is to go all out for 12 minutes and get in as many rounds as you can!! If you are unable to do 6 Hand Stand Push Ups in a row, please scale accordingly with another option. (ask the trainer if you are not sure)

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