TODAY’S WODS
Level I/II
(ME) Back Squat
3-3-3-1-1-1
4 Rounds
800m Run
2 min rest between efforts
*Does today seem light, you’re going to need it.
There WILL be Hell to pay tomorrow, getcha mind right!
“If you’re going through Hell, Keep Going.”
-Winston Churchill (CFSD Motto)
BW & KB
Mobility:
-5min Lacrosse ball to shoulders
-5min Trainer led mobility to back
-2min flexor stretch per side
-1min boyfriend stretch
MCR/Core:
6x Mx HollowRocks
WOD:
16min Alternating Tabata
-Ring Dips
-Squats
TEAM CFSD
A) push press + Split jerk x 6
3 push press + 1 Split Jerk
B) Weighted dips 7 x 2
3 second pause at the bottom
C) 21 – 15 – 9
Thruster 115/75
Box Jump
Toes to Bar
LADIES
A) Strict Shoulders Press 5×5@65% of 1RM. *you will preform these with a TEMPO 30X1
B1) Negative Strict Pull-ups 5×6-8
Rest 30 Seconds
B2) Negative Ring Dips 5×5
Rest 60 Seconds
C) TABATA: 8 Rounds each movement
Wallballs
Hip Extensions
HRPU
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