Thursday, January 28, 2016

T2B, Dealifts, Snatches

*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
Coaches Choice
Dodge Ball - use non-dominant hand

Barbell & Accessory (20 mins)
A) Back Squat 10x3 @ 80%
B) Single Leg RDL's 5x10 (5R/5L)
C) Choose 1 mobility exercise, 5x2 min
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Foundations 
For time
50 cal Row
30 Front Squats 95/65/45
20 Burpees
10 Wall Climbs
20 Burpees
30 Front Squats 95/65/45
50 cal Bike


Conditioning - "15.1"
AMRAP 9
15 T2B
10 Deadlifts 115/75  |  Masters 85/55
5 Snatches 115/75  |  Masters 85/55


Competition
AMRAP 12
20 Alt Handstand Shoulder Touches
30 Pull-ups
40 GHDSU
50 2-for-1 WBS






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