Scooby Snacks

Scooby Snacks

 

  

*BACKOFF WEEK - deload strength to 50% of previous week* 

STRENGTH:

Pull-up/Dip (Weight) - No Kip

B: 3x6 (RR or Band)

I: 3x5 (Elv RR, Band, or BW)

A: 5x3 (BW+)

CONDITIONING:

For time, working on the even minutes and resting on the odd minutes:

50 C2B pullups

75 push press (95/65)

100 back squat (95/65)

*split reps as desired

*25 min time cap

MOBILITY:

couch stretch, updog 

 

CFOKC FOOTBALL at 430pm: 

4x4 power clean 

WOD: 

3 rounds with a partner:

P1: 20m knee up, toe up, sandbag walking lunges 

P2: max ball slams

extra credit:

3 rounds of 5-way med ball plyo complex 

 

 

 

 

 

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