Monday the 14th October 2013

Sunday, October 13th, 2013 / CFMSD Workout of the Day

Thank you again to all those who took part in the mini comp on the weekend, you guys made every thing run smoothly and awesomely….

For those who are competing this weekend down in Hobart I suggest you train today and Tuesday and really back it off from Wednesday and have Thursday and Friday off. If you are unsure how to go about this week please talk to me.


Back squat


*For those newbies keep working the 3×5



21-15-9 of:

OHS 60/40kg*

C2b pull ups

*Every time you break do 5 burpees. A break will count when the bar leaves the OH position


Additional Work

2rm hi hang snatch