REMINDER: NO SATURDAY CLASSES THIS WEEK, DUE TO CF4CF FUNDRAISER
WOD
NOTE: If you are competing in CF4CF, take Friday as an active recovery day. Do some mobility and practice some of the movements we are doing Saturday. Do not do the WOD.
Strength
10 min. EMOM:
E-16 Alt KB Z-Press (8 e/arm)
O- 5 Weighted Ring Rows As Able
Conditioning
AMRAP in 12 minutes:
10 DBall Ground to Shoulder (80/50)
10 Box Jumps (24/20)
10 Double KB Russian Swings (54s/35s)
Rest 1 minute
Midline – After
4 min alt tabata:
Hollow hold
Arch hold
Extra
OHS – 10 min. EMOM:
1 OHS from pins at 85% of last weeks 2rm
6 sets:
8 small circles + 4 butterfly pullups + 2 C2B
*focus on kip consistency