***CFB Nutrition Challenge Info…click here***

CFB Nutrition Challenge – Day 27

Quick Tip:   
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* Best results from Friday’s WOD: Bruce Decker (only one to do the WOD as Rx’d)
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** Our strength focus this month is to find your 1 rep max (1RM) in the following lifts:
1) Shoulder Press, 2) Deadlift, 3) Back Squat, 4) Clean & Jerk, 5) Snatch
There will be several opportunities this month to work on these 5 lifts.
Be intentional about finishing the month having spent time establishing your 1RM in each lift.
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Conditioning WOD
For time:
Tabata Deadlifts, m185# / w135#
Rest 4 minutes
Tabata Burpees

* Tabata:  For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Strength WOD
10 minutes to establish a 1 Rep Max – Back Squat
Or
5 reps – 70% 1 RM
4 reps – 75% 1 RM
3 reps – 80% 1 RM
2 reps – 85% 1 RM
1 rep – 90% 1 RM

*Rest 45 seconds between sets