Sat, 101015

  
Good luck to all CAP athletes competing At This weekends usaw Meet. 

All phases:

A. Week 2 wodapalooza wod 4

for time: 

30 cal row 

30 wall balls

30 t2b

30 deadlifts 

30 burpee box jump overs

30 deadlifts 

30 t2b

30 wall balls 

30 cal row 
Rest / recover 
B. 12-9-6

Hang SqT snatch 

Muscle up 
C. Assistance Work

1. Pendlay row 5×5 ascending 

2. Bent over seated, double Db row 8-10 reps c 4-5 sets 

3. Weighted Sorenson hold – 1 min X 3 sets ; ascending