Deload Week Day 4 Thu 8-22-13

Deload Week Day 3 WOD Wed 8-21-13
August 20, 2013
Deload Week Day 5 Fri 8-23-13
August 22, 2013

Deload Week Day 4 Thu 8-22-13

CFM has an anti-ego policy.  Confidence has nothing to do with arrogance.

Warmup:
400M easy jog
15 x drinking bird each leg
60ft walking toe touches
1 minute standing split stretch
10 pushups
10 pullups
 
Strength Deload: Glutes/Hamstrings
Light weight – dumbell death march – 3 x 60ft
 
Deload Intervals:
5 x 4 minutes
10 hang power cleans 75/45
10 toes to bar
10 wallball shots
 
– For today’s intervals try to get all of the work done in 90 sec or less 
 
Cool Down:
1) Banded hamstring stretch – 8 x PNF cycles L/R
2) Butterfly position – 2 minutes
3) 3 x 5 squats with 5 sec hold and stretch at the bottom
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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