Fri / 25 Feb 2015

TODAY’S WODS

Level I/II

A) CFSD Warmup 2

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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)

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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

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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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