Friday January 14, 2011

CFV 6 am Adam


1) Wendler W2D3 Shoulder Press w/Val
....warm up 5 x 33#
....70 x .9 = 63
....63 x .7 = 44.1 used 45 x 3
....63 x .8 = 50.4 used 53 x 3
....63 x .9 = 56.7 used 63 x 5
Between each set, complete three split jerks (focus on dropping under) with the same weight on the bar.

2) Teams of 4: Kelly, Nikki, Val (the girls) - split evenly

Run 4 miles (1 mi)
200 burpees (50)
200 wall balls (50 @ 10#)
8 rope climbs (rows)