Remember tomorrow (SATURDAY) we are hosting the Affiliate League at CFH. We will only have an 8 am class.
Strength WOD
Strict Press 10/1/10/1/10/1
WOD
From min 0-2
200 M Run
Max Burpees
From min 2-4
200 M Run
Max KB Swings (70/53)
From 4-6
200 M Run
Max Air Squats
From min 6-8 REST
THEN REPEAT ONE MORE TIME
SCORE is total reps from both rounds
The morning crew getting some work in!
Competitors WOD
(We are going to switch things up a little Ben’s programming for open athletes and regional athletes is very different for the next couple days. We will switch up the programming a little here so we are not squatting on back to back days and so it lines up with our athletes (you guys) a little better! We will do Fridays exact workout on Saturday. I will take Saturdays workout and do a version of it today. Get a partner for today and lets get some work in! On Saturday our schedule is a little messed up, we have BACFAT until noon or so…I will probably do the WOD after it is over, around noon, anyone is welcome to join.)
WOD
Snatch Pulls 3/3/3/3
Partner WOD
2 Rope Climbs
6 Clean and Jerks (165/110)
12 Box Jumps (30/24)
20 min amrap
(1 partner works one partner rests then switch, count total rounds)