Monday March 28, 2016
WOD: (done in 2 heats) CF OPEN 16.5 – For Time RX 21-18-15-12-9-6-3 Thrusters (95/65) Bar facing burpees Scaled 21-18-15-12-9-6-3 Thrusters (65/45) Bar facing burpees
Friday March 25, 2016
Strength: 8 x 3 clean and jerk WOD: 21-15-9 burpees Pull ups
Thursday March 24, 2016
Strength: 4 x 4 back squat 4 x 4 press WOD: 4X 30 second ME double unders 30 second ME walking lunges 30 second ME kettle bell swings (53/35) 90 second rest
Wednesday March 23, 2016
Strength: 2 X Row 300m AFAP 5 x 5 floor press WOD: 10 minute EMOM 6 handstand push ups 5 snatch (95/65)
Tuesday March 22, 2016
Strength: 6 x 3 snatch (full squat) 6 x 3 behind the neck push press WOD: 4X Run 800m Rest 2:00