WOD for Friday 4-1-16April 1, 2016
It’s a very special episode of CFCB! Kayla is instructing the am’s and the 1pm. Brandon is at 5 & 6.
A) 12 Minutes to establish a 1 RM Deadlift. As with the back squat, err on the side of safety. If any rep pushes you past what you’d characterize as 90% of full intensity, call THAT your 1 rep and work from there.
B) 12 Minutes- 3×8 Deadlift @ 50-60% of A. Tempo controlled at 2-2-2-2. Use the 2 seconds on the ground to re-establish perfect alignment and position. So it IS acceptable to come to rest on the ground.
C) Work- 3 rds For Time
10 Snatches (power or full) @ 115/75 (scale with reduction in weight)
10 Pistols – Alternating, so 5 per leg. Scale to reverse lunges.
10 Over the bar Burpees (need not be bar facing )