CFDC
Band sprints 3 x full court
Metcon: As a team of 3, complete the following for 20 minutes:
Church run (Partner B leave as soon as Partner A completes)
AMRAP overhead squats (95#) (in time it takes for Partner B to complete Church run)
12 dumbbell renegade rows (45#)
Rest until Partner C completes Church run)
Notes: More squatting? I had trouble getting loose for this one. My legs were tight in strange places from Tuesday's RDLs and Wednesday's front squats. Plus, we couldn't use Olympic weightlifting shoes because the metcon involved running. I was able to gut through about 10-12 overhead squats per round. I went hard on the renegade rows and then kept it comfortable on the church run. Looking forward to a rest day before hitting it hard on Saturday and Sunday.
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