24 May 2014

 

WARRIOR (0900 @ CFK Only):

5 RFT:   

  • 200m Sandbag Run
  • 100m Farmers Carry (45/25)
  • Bear Crawl 25m
  • 1 Rope Climb
  • 25 Push-Ups
  • 10 DB Front Squats (45/25)

 

WOD (0930 @ CFL/1030 @ CFK):  

Cash In:  50 Sit Ups

  • 400m Run
  • 8 DB Snatch (45/25)
  • 200m Run
  •  30 KB Swings (53/35)
  • 400m Run
  • 16 DB Snatch
  • 200m Run
  • 20 KB Swings
  • 400m Run
  • 24 DB Snatch
  • 200 m Run
  • 10 KB Swings

Cash Out:  50 Sit Ups

 

CORE:  

 

20 Shoot Throughs