On Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young.
Check out the details here
WOD for Monday 032512 — Click Here For Today’s Schedule
Complete 5 rounds:
30 Seconds Max Reps with One Arm KB Push Press (RT) – (52/35)
30 Seconds Max Reps with One Arm KB Push Press (LT) – (52/35)
1 Minute of Isometric Plank Hold
No rest between rounds
Post Back Squat Loads and Workout Reps to Comments
For the strength segment, work up to a 1RM Back Squat for the day. All reps squatted below parallel. Use a spotter (or two) for all max attempts.
For the conditioning workout, use the heaviest KB or DB you can handle. Do as many reps as possible – WITH GOOD FORM!. There is no rest between rounds…total workout time is 10 minutes.
ENDURANCE WORKOUT tonight at 6pm!