May 31, 2016

Tuesday

ANNOUNCEMENTS:

You will be receiving an email this week asking you to register your membership with Chalkbucket Labs and update your drafting information.  We are switching our membership management system to bring you better service.  You will be able to track your workouts, change your information, and stay up to date on the latest news from CFLR.

MODWOD PROGRAM

WARM-UP:

Banded hip/pigeon

3 Rds 

10 wall balls

30 sec plank

SKILL/STRENGTH:

1 RM Back Squat

METCON:

 

6 Rds

200 m run

200 m row

Accessory Work:

Weighted step ups 3X10

RX PROGRAM

WARM-UP:

Banded hip/pigeon

3 Rds 

10 wall balls

30 sec plank

SKILL/STRENGTH:

1 RM Back Squat

METCON:

10 Rds

200 m run

200 m row 

Accessory Work:

Weighted step ups 3X10

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