Warm up: 400 m run, 10 pvc pass thrus, 10 pvc front squtas, 10 box jumps
Skill/focus: Front Squat
2 x 5, 1 x 3; a couple of box jumps at graduated heights
WOD front squat 6. 6. 4. 4
tall box jumps 1. 1. 1. 1. 1 (3-5 s between jumps, must step down after each jump)
2 min btwn
25 yd Prowler pushes 70# ea side/45# ea side
2 may push at a time if needed (counts as 1)--whatever it takes to be fast!!!
Post fs 4 rm and max box height for individual score
Total pushes for class score (based on 10 participants per class)
First off a congratulations is way overdue for Coach Kevin on completing the CF Powerlifting cert back in July. We apologize for the lack of a picture but the AV Club was unable to locate one.
And congratulations to Coach Kim, Antonio and Scott B for completing the Level 1 course this weekend at CF Orlando!
