Monday March 27, 2017
WOD: (done in 2 heats) CF OPEN 17.5 For Time (40 minute time cap) RX 10X 9 Thrusters (95/65) 35 double unders Scaled 10X 9 Thrusters (65/45) 35 single unders
Friday March 24, 2017
Strength: 8 x 3 clean and jerk WOD: 21-15-9 burpees Pull ups
Thursday March 23, 2017
Strength: 4 x 4 back squat 4 x 4 press WOD: 4X Run 800m Rest 2:00
Wednesday March 22, 2017
Strength: 2 X Row 300m AFAP 5 x 5 floor press WOD: 10 minute EMOM 4 box jump (30/24) – try to jump, shorter box if needed 5 power snatch (95/65) – try not to let go of bar, use less weight if needed
Tuesday March 21, 2017
Strength: 6 x 3 snatch (full squat) 6 x 3 behind the neck push press WOD: 4X 30 second ME double unders 30 second ME walking lunges 30 second ME kettle bell swings (53/35) 90 second rest