CFE and CFCore at 830am

CFE WOD:

MOB/DYNWU

1600m Run

50 BJ/WB/Cals/WB/BJ

1600m Run

 

 

CF and Progressions:

Farewell to Coach Angela Whidden @ 930am Class

*There will be NO MOB prior to 930 Class so come Early if you need to MOB

 

“Animal Angie Attacks Korea”

WarmUp: 3M Team Dodgeball followed by Team Tug of War

 

WOD: Teams of Two Partner WOD

*Bring a Weight Vest if you Have One

1 Mile Weighted Run (45/25) (Must Stay Together)

30 Burpee Box Jumps (24/20)(15 per Partner. Alternate Reps 1/1)

1 Mile Weighted Run (45/25)(Must Stay Together)

30 Burpee T2B (15 per Partner. Split as Needed)

1 Mile Weighted Run (45/25)(Must Stay Together)

30 Burpee Pull-ups (15 per Partner. Split as Needed)

3 Rope Climbs (Split as Needed)

 

LV1 and Progressions:  1 Mile = 800m Run or Row/Box Step Ups(12)/Situps/Ring Rows/Lying Rope Climb

LV2-LV3: 1 Mile = 1200m Run or Row/Burpee Box Step Ups (16)/Burpee Kipping Leg Raise/Ring Rows/1/2 Rope Climb

LV4: RX’d