8 February 2014

 

WARRIOR (0900 @ CFK Only)

  • Row 2500m
  • 10 Rope Climbs
  • 800 m Plate Carry (45/25)
  • 30 Power Cleans (A: 155/105; Rx: 135/95; S: 95/65)
  • 30 sec OH BB Hold X 3

 

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

 

STRENGTH:

Make-Up:  Press or Sled Push

WOD: 

Terrible 20’s:

  • 20 Box Jumps (24/20)
  • 400m Run
  • 20 Sit Ups
  • 400m Run
  • 20 Air Squats
  • 400m Run
  • 20 Burpees
  • 400m Run
  • 20 Jumping Squats
  • 400m Run
  • 20 KB Snatch (53/35)
  • 400m Run
  • 20 Jumping Lunges

CORE: 

60 HIP EXT LEG RAISES (A: WITH MED BALL (10/6)