Friday, 022417

17.1 – Join us for Friday Night Lights at CFF. Kicks off at 6p

Performance:

A. 17.1 
Competition:

Prep for later 

A. 4x 500m row ; rest 2-3 min

+

3-5 min of hamstring mobility 

+

3 rds of

10 alt db snatch (light)

6 burpees

Rest 2-3 min

+

Climb to 50/35 for 2-3 reps arm + warmup box jumps 

Rest 1-2 min

+

3 rds 

8 alt db snatch 50/35

5 burpee box jump overs 

Rest :30 between rounds 

Rest 3 min 

1 round 

10 alt dumbbell PS

15 burpee box jump overs 
Pm:

A. 17.1

B. Weighted pull-up 4×5

C. Double seated bent over rows – 3 x 15

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