FRI01APR2016

CF4CF

Tonight is the last night for early CF4CF registration. The prices go to full price tomorrow!
SIGN UP HERE

WOD

15.5 + 16.5
21-18-15-12-9-6-3 for Time:
Row for Cal
Trusters (95/65)
Burpees Over Bar

 

mrt
GOT ‘EM.

Strength
Back Squat: 3 sets of 6 @ 75%

Conditioning
AMRAP in 20 min:
12 Front Squats (165/110)
24 Mountain Climbers (12 e/s)
48 Double Unders
1 min rest

Extra – Before

Strict Press: 3 heavy sets of 7
no rest
Ring Rows: 20 sec max rep with feet elevated above hips
rest 60 sec

14 min. EMOM
E – 8 alt. pistols
O – 2 Strict + 5 kipping HSPU (pick challenging but doable height)

After conditioning: 6 min. Alt. tabata – Hollow rocks/Arch ups

 

2 thoughts on “FRI01APR2016

  1. Saw the newly updated Web , it’s great.However it no longer has the link to wodify, unless I missed it somehow.  br//Dan

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