Barbell WOD Wednesday June 13, 2018



CF Kids Camp June 25-29 & July 23-27th

4-7 yrs from 9am – 12 noon
8-13 yrs from 1pm – 4pm

Signup by June 10th to receive guaranteed tshirt! (July 9th for 2nd camp)

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – Barbell CLUB

Front Squat

@tempo 4211; 4 sets 4 reps

Build across to heavy load (should be heavier than last week’s set of 4)

Clean Grip Romanian Deadlift

4 sets, 6 reps at 3-5in deficit (build heavy, should be heavier than last week’s set of 8)

Sumo Stance Seated Good Morning

4 sets, 6 reps as heavy as you can maintain good, solid form and positioning

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