Barbell WOD Tuesday July 10, 2018



CF Kids Camp July 23-27th

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

Signup by July 9th to receive guaranteed tshirt!

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


build to 4RM, drop 10kg – 4 sets, 4 reps

Snatch Balance

4 sets, 6 reps build across to 6RM

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

*try to do more weight than the last two weeks

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