Tuesday February 28, 2017

The CFD crew right after the last heat of 17.1! Great job to everyone that participated!


“Front Line”
3 Rounds:
400 Meter Row (Sub with Bike or Run if needed)
21 Hang Power Cleans (115/80#)
18 Step-Back Lunges (115/80#)
15 Over-the-Bar Burpees 🙂

Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating step-back lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in the front rack position.

“You are remembered for the rules you break.”

~Douglas MacArthur


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