8-19
Warm Up:
Run/Row
Mob – ant shoulders
1 length stretching lunge
1 length spiderman
2x 10 scap push-ups
     10 wall squats
WOD: FRELEN
400m run
21 thrusters (95/65)
21 kb swings (1.5/1pd)
21 pull-ups
400m run
15 thrusters
15 kb swings
15 pull-ups
400m run
9 thrusters
9 kb swings
9 pull-ups
$$ 3×20 wall ball sit-ups (20/14)

Fri 8/18

WarmUp
Run or Row 400m

2 Rounds
6 PushUp
6 PullUp
12 Passthrough

1) A. Deadlift 5×3 Rest :90
B. Bent over row 6-8 or
Dip or pull-up progression

2) AMRAP15
10 wall ball sit-ups
8 Burpee deadlift
100m ShuttleRun

Cool
Roll
*please note Open gym or reg CF class is at 6pm tonight.

 

Thur 8/17

1)EMOM10
Even dips 5-8
Odd Pull Up progressions

2) 5 Rounds For Time: 
5 HSPU
5 Power Cleans (135/95)
10 Burpees
10 T2B

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