Skill: 3×10 Dumbell Step-ups

WOD:

Squat Cycle: Week 8, Day 1

Back Squat: 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%,

Front Squat: 1×5 @ 60%, 3×5 @ 65%

Non-Squat Cycle:

Shoulder Press: 3-3-3
Front Squat: 5-5-5

Focus: (choose one of the following based on your skill level)

Strict Muscle up: 1-1-1-1-1-1-1 reps (slow and controlled)
Progression 1: Dead hang pull to sternum on rings: 1-1-1-1-1-1 reps + 5×3 Strict Ring Dips
Progression 2: 5×3 Ring Rows + 3×5 Strict Ring Dips

Dave is one of the original CFBT Members! Dave has been with us since we started as a tiny group of 8 who trained two days a week on the bottom floor of a local globo gym.  We didn’t have real barbells, or bumper plates for the first 6 months.  We couldn’t drop weights… we used only dumbells, a pull-up bar and some lame body pump bars that would bend if we exceeded 65lbs. We had to carry a boombox (yes I am serious) and white board from upstairs, each time we held class.  We played one CD over and over for every WOD.  When workouts involved running, we had to sprint up a flight of stairs to where the cardio equipment was, and fight for a treadmill to run 400m.