Nice Work today EVERYONE!! Great to see everybody working hard day in and day out!
Don’t forget about the Birthday Bash on Saturday…4pm-?? We will start with an individual WOD about 4:15, followed by a Kids WOD, then a Partner WOD 🙂 BBQ (pulled pork) and Lutz’s Chips is on the menu along with all the wonderful side dishes everyone is planning on bringing! Tea and water will be furnished; bring other beverages (adult) 😉 We will follow up the evening with some volleyball and socializing! Please plan on dropping by to help CFU celebrate its 3rd Birthday! 🙂
Those who have signed up for the “Remind” messaging system should have received a text from me this afternoon; not all of you have signed up yet…Please text @cfucoach to 81010
Strength
3 POS Power Snatch: 5×3 @ 75-80% 1RM
WOD
For Time:
200m Run
10 Wallballs 20/14
5 Power Cleans 135/95
10 Wallballs 20/14
200m Run
10 Box Jump Overs 24/20
5 Power Cleans 135/95
10 Box Jump Overs 24/20
200m Run
10 T2B
5 Power Cleans 135/95
10 T2B
200m Run
10 HR Push-ups
5 Power Cleans 135/95
10 HR Push-ups
200m Run
Advanced WOD
5rds
10 C2B
20 WB 30/25/20/16/14
30 KB 53/35
TEC WOD
10 rounds 300m row, rest 30 sec; keep track of splits and post fastest & slowest times then total time it took
Bonus Work
3×10 KB figure 8’s, 3×10 KB around the body passes, 3×15 KB situps
