Tuesday – 031213

(Coach Grace helping Christine with her HSPU progressions)

*Just for some clarification as some of you are confused, REST days for the next 5 weeks during the CF Games Open are Wednesdays. If you plan on doing the Open WOD twice, then you rest on Saturday as well. If you are planning on doing it once only, then you rest on Sunday. So the weekly schedule looks like this:

Monday – Training
Tuesday – Training
Wednesday – REST
Thursday – OPEN WOD
Friday – Training
Saturday – REST if doing OPEN WOD twice; If once only, then Saturday Team WOD!
Sunday – OPEN WOD Redo’s, Rest day for those who only want to do it once

Skills Practice : 3 sets of
HSPU 7-10
Pistols 5-7 alternating per leg

Strength : Deadlift
5 @ 60% 1 RM
4 @ 70%
3 @ 80%

Conditioning :
A. 10 min ascending round(by 3’s) AMRAP of
3 Burpee Box Jumps(24″)
3 CTB Pull-Ups
6 Burpee Box Jumps
6 CTB Pull-Ups
9 Burpee Box Jumps
9 CTB Pull-Ups

REST 3 minutes, then

B. “Annie”
50-40-30-20-10 reps of