Friday, April 4, 2014


Coach Cesco Goin For Big Air!!


Level 1

Skill Builder/Strength: Back Squat
Sets of 5 reps working up in weight 30x0 tmp (12)

WOD: 15-12-9-6-3 reps for time
Walking Lunge Steps
Sit Ups
Jumping Pull Ups/Banded Pull Ups/Ring Rows


Level 2 

Strength: Back Squat
Build to a 5RM

WOD: 20 min cap.
Fitness: 18-15-12-9-6
Performance: 21-18-15-12-9-6, reps for time
Walking Lunge Steps [total steps]
Sit Ups
Pull Ups


WOD: "Jack"
10 Push Press 115/75
10 KB Swings, 53/35#
10 Box jumps +step down, 24/20

Scale weight first, then reps as needed

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