WOD 3/6/17

PRE CLASS

3 Rounds

100m Jog
20 Air Squats

STRENGTH

Back Squat – 3×5
– Start at 75% 1RM or go back to 1/9/17 and increase by 10 Lb
– Sets across

METCON

21-15-9-6-3

Overhead Squat (95/65)
Burpees

Then: 400m Run

ADVANCED

21-15-9-6-3

Overhead Squat (135/95)
Burpees

Then: 400m Run

POST CLASS

5m in Squat Position Stretch


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CFC had the pleasure of having some professional soccer players from the Sacramento Republic FC in the house on Saturday as they cheered on their athletic trainer, Luke Rayfield (L), and his training partner, Joey Forkey(R), through a nasty 17.2 event! The team members were a great support crew for all Opens participants and a great bunch of guys! CFC loves having top tier athletes in the house and extends a Thank You to the members of the Republic FC for stopping in!!