25 January 2014

 

WARRIOR WOD (CFK Only @ 0900):

COE:

10 RFT:

  • 10 Thrusters (95/65)
  • 10 Ring Push Ups

CFK/CFL WOD (CFL @ 0900; CFK @ 1030):

 

STRENGTH:

Make-Up O/H Squat or Snatch Grip DL

 

WOD:  

  • 800 m RUN
  • 40 Burpees
  • 15 Pull Ups
  • 30 KB Goblet Squats
  • 15 Pull Ups
  • 30 KB Goblet Squats
  • 40 Burpees
  • 800 m RUN

CORE: 

 

60 Grasshoppers