Tuesday, January 26, 2016

Thruster, Burpees

*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
Tabata
Dodge Ball - use non-dominant hand

Barbell & Accessory
A) Push Press + Thruster + Push Jerk + Split Jerk
B) GHD Hip Extension 5x5 (5 second hold at top & 5 second descent)
C) Choose 1 mobility exercise, 5x2 min
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Foundations 
Opposing Ladder for time of (20 cap)
50-40-30-20-10 Hand Release Push-ups
10-20-30-40-50 Russian KBS, 55/35/  |  Masters (50+) 45/25#


Conditioning - "14.5"
21-18-15-12-9-6-3 (20 cap)
Thruster 95/65 |  Masters (55+) 65/45
Bar Facing Burpees


Competition
3 RFT
7 Snatch 155/105 |  Masters (50+) 135/95
14 Drop Step Box Jumps 40/36"  |  Masters (50+) 30/24"
21 GHDSU 20/14/10# Med Ball



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