Wednesday WOD 6/29/16

Don’t forget today is Akiko’s last day at CFR before she moves to east coast! She will doing one final WOD with us at 5:30pm.  Hope you all can make it!

Warm Up:

Tabata:
Burpees
Plank Hold
Banded Side Step
Back Squats

Strength:

Back Squat
*Work up to 80% of your 1RM BS for 1 set of 3 reps. Then drop 40lbs for 3 sets of 5 reps.

WOD:

9 min AMRAP:
10 HSPU
20 Walking Lunges
40 DU’s (2:1 singles)