CFE Class: 530am/530pm

Dynamic WU

MOB WU

Pose Drills

WOD: 4RFT

800m Sprint

20 K2E

CF Program:

MOB

Dynamic WU

MOD:

Back Squat

3-3-3-3-3

WOD:  “Strict Nicole”

20M AMRAP : 400m Run/Strict Full ROM Consequtive Pullups

Score Total Reps on Pullups

LV1: MOD: BS 10 by 10 Air Squat on Rig or Wall/WOD: Row/Low Bar

LV2: MOD: BS 8 by 10 (55#/35#) / WOD: Row/Jumping PU

LV3: Band PU

LV4: Rx’d