18 January 2014

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WARRIOR (CFK @ 0900):

TEAMS OF 3:

CASH IN: 800 M RUCK RUN (45/25)

Then…4 RFT:

ROPE CLIMB/C&J LADDER: 1 RC-2C/J, 1 RC-2 C/J, 1 RC-2 C/J, 1 RC-2 C/J, 1 RC-2 C/J……( 95/65, 115/75, 135/95, 155/105, 165/110 ) EACH ATHLETE WILL DO ALL 5 WEIGHTS OF THE LADDER FOLLOW THE LEADER STYLE. ONCE COMPLETED, ALL MUST DO 15 BURPEES BEFORE STARTING NEXT ROUND.

CASH OUT 800 M RUCK RUN …..

CFL/CFK WOD (CFL @ 0930/CFK @ 1030):

STRENGTH:

Make-Up Jerk or Clean/Front Squat

WOD:

60 DB DL to Forward Lunge R then L (A: 60/45; Rx: 45/25)

EMOT2M: 5 KBS (53/35)

CORE:

60 HIP EXT LEG RAISES