Friday, January 29, 2016

Row, KBS, Thrusters

*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"

*2016 CF OPEN - Register now to compete!
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WOD
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Barbell & Accessory (20 mins)
A) Snatch Grip Dead + Snatch High Pull + Power Snatch + Squat Snatch
B) Double or Triple Unders Attempts, 5x10
C) Choose 1 mobility exercise, 5x2 min
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Foundations 
3 RFT
21 Tire Jumps or Step ups
15 Hand Release Push-ups
9 Thrusters 75/55/35


Conditioning 
Row 1000m for time
-rest 2 mins
50 KBS, 55/35  |  Masters (50+) 45/25
-rest 2 mins
50 Thrusters for time, 95/65 | Masters (50+) 75/55

*Score = total time including rest


Competition - "15.3"
AMRAP 14
7 Muscle-ups
50 WBS
100 Double-unders

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