Wednesday, January 20, 2016

KBS, Double-unders

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods.

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"
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WOD
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Barbell & Accessory
A) Paused Front Squat 3-3-3-3-3 (3 second pause at bottom)
B) Handstand Press-off's & Descents, 5setx5attemptsx5seconds (pull feet off the wall by pressing fingertips into the floor)
C) Mobility - choose 1 mobility exercise, 5 x 2 minutes
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Foundations 
3 Rounds
Assault Bike Tabata (8 rounds of 20 seconds of work followed by 10 seconds of rest)
-rest 1:1

*Score = total calories


Conditioning 
5 Rounds / 3 minute clock
30 KBS, 55/35/25
AMRAP Double-unders

*Score = total double-unders


Competition - "12.4"
AMRAP 12
150 WBS
90 Double-unders
30 Muscle-ups

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