TODAY’S WODS
Level I/II
A) CFSD Warmup 2
300m row
1min Plank Hold (aggregate)
30sec flexor stretch per leg
10 shoulder press (pvc)
10 pushpress (pvc)
10 pushjerk (pvc)
10 snatch balance-pressing (pvc)
B) Strength/Skill:
L1- Shoulder Press 5×3
L2- PushPress 3-1-1-1-1 mx
C) Conditioning:
15min AMRAP
● 10 OHS 95/55 (L2) 45/35 (L1)
● 10 PullUps
● 200m Run/250m Row/1min Bike (athlete choice)
BW & KB
Mobility:
10min mobility to flexors
5min mobility to upper/middle quad-instruction in class
MCR/Core:
2min L-sit on Paralettes
Conditioning:
6rds for time w/ 30sec rest between rds
Shuttle run
20 Box Jumps
15 PullUps
10 KB DL
TEAM CFSD
A) warm up as getting ready for open wod
B) 3 Push press + 2 Push Jerk
C) 3 Min AMRAP x 3
7 Toes to Bar
14 KBS
7 Burpees
Rest 2 minutes Between AMRAPS
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