26 Apri 2014

 

WARRIOR (0900 @ CFK Only): 

  • 1 Mile Run
  • 10 Snatch (A: 115/75; Rx: 95/65)
  • 10 Ring Dips
  • 10 C2B Pull Ups
  • 1000m Row
  • 20 Snatch
  • 20 Ring dips
  • 20 C2B
  • 800m Run
  • 30 Snatch
  • 30 Ring Dips
  • 30 C2B
  • 500m Row

 

WOD (0930 @ CFL/1030 @ CFK): 

 

STRENGTH:  

Make Up or Open Gym

 

WOD:

15-12-9:

  • GTO (Adv:135/95; RX 115/75; Sc 95/65)
  • Bar Hop Burpees

 

CORE: 

OHS BB Holds (5 x 30 sec.)