Monday, January 25, 2016

Row, T2B, WBS, Power Clean, Muscle-up

*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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Warm-up
Squat Therapy - 10 Wall Squats, Sled Squat, Pole Squat
Tabata
Dodge Ball - use non-dominant hand

Barbell & Accessory
A) Snatch High-pull + Power Snatch + Squat Snatch, 1-1-1-1-1-1-1
B) L-sit Hold, 5x7/ (L-sit press to handstand from paralettes, 5x3)
C) Choose 1 mobility exercise, 5x2 min
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Foundations 
For time (20 cap)
1000 Single-unders
50 Burpees
30 Front Squats 95/65/45


Conditioning - "14.4"
AMRAP 14
60 cal Row
50 T2B
40 WBS
30 Cleans 135/95  |  Masters (55+) 115/65
20 Muscle-ups


Competition 
For time (20 cap)
Opposing Ladder of:
3-6-9-12-15 Squat Cleans, 155/105  |  Master (50+) 115/75
30-25-20-15-10 Calories on Bike







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