2012_05_23CFM-1738

Friday:
Strength:
Deadlift:
*use 90% of your 1RM to determine working set loads
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
*Make certain to record your loads and reps for each set.
* Accessory Work: 3×10 Good Mornings
WOD:
Level 3 Advanced:
40 Front Rack Barbell Lunges (95/65)
30 Hand Release Push Ups
20 Front Rack Barbell Lunges (95/65)
10 Hand Release Push Ups
10 Front Rack Lunges (95/65)
5 Hand Release Push Ups
Level 2 Intermediate:
40 Front Rack Barbell Lunges (65/45)
30 Hand Release Push Ups
20 Front Rack Barbell Lunges (65/45)
10 Hand Release Push Ups
10 Front Rack Lunges (65/45)
5 Hand Release Push Ups
Level 1 Beginner:
40 Lunges
30 Scaled Push Ups
20 Lunges
10 Scaled Push Ups
10 Lunges
5 Scaled Push Ups
*Lunges are counted 1 per side.