FREE Barbell Club Wednesday (9/11) 6:30pm at CFHE


Strength


Front Squats 
5/4/4/3/3 
(build up in load) 


Metcon


“WZA Qualifier 2019” 
150 Wall Balls
75 Toes to Bar 
Break up however you want

15 min Cap 

Fitness: 14/10
Performance: 20/14
Open: 20/14

Athletes: Today we get heavy and build up in load after two weeks of same weight across.  The workout today is a Wadopoloza Qualifier workout that has a great twist.  You can break up the reps in whatever scheme you want just get all the reps done. 


DRIVE


10 min AMRAP
10 Cal Ski
10 Burpees
10 Goblet Squats 

10 min AMRAP 
10 Cal Bike 
10 KB Swings 
10 KB Deadlifts 

10 min AMRAP 
20 Cal Row 
20 Sit ups