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