CF 416 Daily – Wednesday, July 9

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CF 416 Daily – Wednesday, July 9



A. 1-Leg Romanian Deadlift

3 x 10 Reps per leg, 30X0 Tempo, Rest 60 sec


B1.1-Arm Kneeling DB Press

3 x 10 per arm, 3010 Tempo, Rest 45 sec

B2. Ring Rows

3 x Max reps, 31X0 Tempo, Rest 60 sec



5 Rounds for time:

Run 200m

15 x Kettlebell Swing (53/35)

25 x Double Under

*Scale double unders with 15 attempts


Running WOD (7pm)

Warm Up: Jog to Rogers Centre – Dynamic, strides, ABC strides, lunges

Stadiums:  5 x 3 reps

Cool Down: Jog back to 416, static stretches


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