FRI20APR2017

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

CF4CF Competitors – Rest & Mobility ONLY

Others:
“Fran”
21-15-9
Thrusters (95/65)
Pullups

Extra

OHS:
***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#”

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