15 March 2014

 

WARRIOR (CFK Only @ 0900):

The 100s (Regional Individual Event)

  • 100 Wall balls (20/14)
  • 100 Chest-to-bar Pull-ups
  • 100 One-legged squats, alternating
  • 100 One-arm dumbbell snatches, alternating (65/45 lbs)

 

WOD (CFL @ 0930/CFK @ 1030):

Teams WOD (3 Members):

Four Stations:

  • Rope Climbs (15″)
  • Calorie Row
  • Russian KB Swings (53/35)
  • Front Squats (95/65)

3 Minutes each station, one team member working at a time. Max Effort. Moving together from each station.

 

CORE: 

6 x 20 Sec.  O/H BB Squat Hold