O-Fit Birthday Workout for 02Oct2014

It’s Emily’s and Nicole J’s Birthday tomorrow!!!

Don’t forget that during the month of October we wear ALL black or as much as possible to CFF workouts! #BLACKTOBER. You will receive a double star for working out in all black.

– O-Fit Birthday Workout for 02Oct2014 –

::Strength::

– Every 2 min for 10 mins Deadlifts x 5 (5 sets) @ 55%-65%-70%-75%-80% of 1RM

::Conditioning::

“10-2-2014”

– 10 min AMRAP

– 2 Deadlifts (315#/225#)

– 20 Wall Balls

– 14 KBS

1st Class – 6:30a

2nd Class – 9:00a

3rd Class – Noon

4th Class – 5:30p

5th Class – 6:30p

FFUKW!

[youtube=http://www.youtube.com/watch?v=HomJymq0VZE]