150831 Monday 0900 & 1800 & 1915

Athletes,

Remember this is week zero of our nutrition challenge. Two things you need to do:

1. Get into the group via our FTCF Facebook Page
2. Get with a coach for our prescriptive plan and bylaws for the challenge

Enjoy this and don’t make it harder than it is!

Jared – FTCF

A. Warmup
1 Minute Twisted Cross Pose each side
3 Rounds
300 Meter Run
7 Wallballs
7 Burpees to 6′ target

B. SWOD
Back Squat
5 @ 60%
5 @ 70%
5 @ 80%

C. WOD
Big Dawg
AMRAP 25 Minutes
40 Wallballs 20/14lbs
20 Burpees to 6 inch target
10 Clean and Jerks 135/95lbs
Run 200m with med ball

RX
3 RFT
40 Wallballs 20/14lbs
20 Burpees to 6β€³ target
10 Clean and jerks 135/95lbs
Run 200m with med ball

RX Lite
AMRAP 30 Minutes
2 RFT
20 Wallballs 14/10lbs
20 Burpees to 6β€³ target
20 Clean and jerks 95/65lbs
Run 200m

bill starr back sqt

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