Thursday 25th February 2016

S&C: Back Squat: 4 sets of 3reps building weight then: 1x20
5RFR: 1min Row > 1min Burpee > 1min Dips > 1min rest
Finisher: 6x: 30mtr Sled Sprint > 1min rest (45/30k)

WOD DUOs
WD-1: 'CFET Duets workout 1': "Isa-Grace 2.0" For time (8min cap)
RX 40 Snatches & 40 Clean & Jerks (70/45kg)
INT: 30 Snatches & 30 Clean & Jerks (60/35kg)
Pair shares one bar, one completes all Snatches & one completes all C&J ...alternating rep for rep
WD-2: "Bag Waiter": 10min AMRAP:
#1 completes 75mtr Sand-bag Run, then #2 completes 35mtr Waiters-walk + 35mtr Run, then both complete 20 TTB
...continue in this pattern alternating SB Run & WW