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 ๐ย 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) ๐ We will follow up the evening with some volleyball and socializing! Please plan on dropping by to help CFU celebrate its 3rd Birthday! ๐
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 8โs, 3×10 KB around the body passes, 3×15 KB situps
