Wednesday – 160217

Rob Carr

I hope everyone is as excited as I am for Kaitlyn to take some excellent calendar-shoot-esque photos this weekend. Actually, I suppose it is a real calendar shoot…

CLICK HERE for Saturday’s schedule.

You should plan to arrive plenty early to warm up and get a good pump/sweat on before your scheduled time slot. Don’t worry though, if you run out of time to work up a sweat, Kaitlyn will have a spray bottle on hand* so that you’ll be scap-jacked AND glistening like a sweat angel in two shakes of a lambs’s tail.

*I’m not even joking.

N.B. – Rob’s ego was not harmed in the taking of this photo. In fact, mostly the opposite.
Warmup

Spealler
CFWU

Strength

Front Squat

Tempo Front Squat

33X0

5×3 @ 65% of 1RM
– Focus on keeping chest up
– Scale weight as needed

WOD

EMOM 5 Med Ball Cleans 20/14

Then,

50 Box Jumps 24/20
50 Situps
50 R. KBS 70/53
50 Situps
50 Calorie Row
50 Situps

*Stagger starting point

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