WED19APR2017

Schedule Reminder
Due to CF4CF Friday will be 530AM, 830AM, & 400PM only.
NO Classes on Saturday. Also there will NOT be a Yoga class Sunday.

WOD

Strength
Back Squat
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below

Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12+ – Increase 5-10#

Conditioning
25 min. Run for Distance
*starting at zero, every 5 min. perform:
30 air squats
30 pushups
30 abmat situps

Extra

Before:
2 pause jerk dips + 1 Jerk
*come to a dead stop in bottom of jerk dip
40/2, 50/2, 60/2, 70/1, 75-88/1*4

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