Lucas Parker

Ok its not Boot but its pretty close. Johnny “Boot” Anderson heads off today to change the fitness landscape in Australia and we wish him the very best. Friday with ‘Tight Night’ we continue with what works, and that is our squat/ hip thruster couplet which features every Monday and Friday. This week has been very tough with a demanding collection of heavy lifting wods which left Thursday’s whiteboard pretty skinny. But if you feel and listen to your body then don’t think twice about a ‘rest’ day. On this day you can swim, jog or have a light stretch for restorative needs. Enjoy The CFN Separator !

Strength

Back Squat 5 x 5* @ 65% 1RM

BB Hip Thruster 5 x 10 reps

* 5 sec pause in hole.

WOD

”  CFN Separator ”

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16

Results

cfn-separator