Tuesday, February 9, 2016

Run, Double-unders, Push Jerk, Pull ups, Hang Squat Clean

*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 
A) Deadlift 5-5-5-5-5
B) Jumping Bar Muscle-up, 5x5
C) Mobility, 5x2 min
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Foundations 
For time (20 cap)
75 Sit ups
30 Squat Clean & Jerk
75 Hollow Rocks


Conditioning 
3 Rounds for max reps of:
2 mins - Run 400m or Row 50m + max Double-unders
1 min - Push Jerk 95/65  |  75/55
1 min - Pull-ups
1 min - Hang Squat Cleans 95/65  |  75/55
-rest 2 mins


Competition
5 Rounds / 3 min clock
30 KBS 70/55  |  45/35#
20 WBS
Max Cals on Bike
-rest 2 mins


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