MOB
DYNWU
8 by 100m. Rest 30s
4 by 200m. Â Rest 30s
2 by 300m. Rest 30s
Rest 3M then Repeat
CF:
MOB
DYNWU
A. GWOD: Butterfly Pull-up
Skill and Proficiency Work
B. Back Squat
6-4-4-2-2-2
Front Squat
4-4-4-4-2-2
*Increasing and Working to Heavy Set
C. 8M CAP
75 Dbl Unders
50 Hang Cleans (95/65)
25 Push Press (95/65)
*Max Reps Muscle Ups or Ring Dips in Remaining Time
FREE WORKOUT TODAY AT 9AM!! Bring a Friend!!
No Experience is Required. Child Watch is Offered for $5.
CFE:
MOB
DYNWU
“Petersons Ghost”
***CFE will start at 8am today instead of 830am
CFCore @ 830am with Coach April
CF Meets at 930am and 1030amÂ
930am Class will be a Box Swap with SECF. 1030am Class will be Progressions and Regular CF
MOB
DYNWU
Partner WOD:
20 Clean and Jerk (135/85)
20 Burpees
Run to SECF
40 Pull-Ups
40 KBS (53/35)
Run to CFSF
20 DL (135/85)
20 Thrusters (135/85)
Run to SECF
40 Situps
40 T2B
Run to CFSF
20 Pushups
20 S2O (135/85)
MOB
DYNWU
WOD
4 RFT
800m Run
15 KB Thrusters
15 Burpee Box Jumps
CF:
MOB
DYNWU
A. GWOD
8M Handstand Walk Progression
B. For Time:
1 Rope Climb
100m Sprint
2 Rope ClimbsÂ
200m Sprint
3 Rope Climbs
300m Sprint
3 Rounds of Cindy: 5 Pull-ups/10 Pushups/15 Air Squats
300m Sprint
2 Wall Climbs to HSPU
200m Sprint
1 Wall Climbs to HSPU
100m Sprint
C. Push Press
2-2-2-2-2
Increase Load to Heavy 2R from Rack