Barbell WOD Tuesday July 3, 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


4 sets, 4 reps at heavy load across all 4 sets (go up 5kg this week from last)

Snatch Balance

4 sets, 6 reps build across to AHAP for last set of 6 (heavier this week)

OH Lunges

4 sets, 12 reps (6 each leg) with barbell: build to max weight for last set of 12 reps

*if range of motion is limited – conduct front rack lunges

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