12.27.12
MOB WU
Dynamic WU
Midline Work:
3M Plank Hold
Followed by 1M Max Reps OHS (75/55)
WOD: 4 – 1M per Movement Rounds followed by 1M Rest Each Round – FGB Format – Score Total Reps – There is NO rest between Movements…Not even 10 seconds so be ready to haul tail!
Front Squat (75/55)
Lateral Oblique Twist w/Med Ball (20/14)
Wallballs (20/14)
Backward Jump Rope
Row for Cals
LV1: PVC WU: (15# BB) (10/8# Ball) Regular Low Impact JR
LV2: 15#BB WU: (25#BB) (12/10# Ball) Regular JR
LV3: 35# WU: (55/45# BB) (16/12# Ball)
LV4: Rx’d
CFE Classes: 530am/530pm
Dynamic WU/ MOB WU/ Pose Running Drills
CFE WOD: 5 RFT:
400m Run or 5o0m Row
5 Ring Dips
10 Burpees
15 Abmat Situps