WOD
600 M Run
15 Strict Press (115/75)
15 KB Swings (53/35)
600 M Run
18 Push Press (115/75)
18 KB Swings (53/35)
600 M Run
21 Push Jerks (115/75)
21 KB Swings (53/35)
-For Time-
Mobility WOD
Shoulder Distraction with the Band 1 min each arm
Rolling ankle on the barbell 1 min each leg
x 2
Sam H and Sarah S representing CFH at the Festivus games last weekend!
Competitors WOD
Same as above, but increasing weights and 70#/53# KB
Strict Press (115/75)
Push Press (135/95)
Push Jerk (155/105)
then when the class is doing mobility…no time just for skill and strength…this will help in the open…
15 UnBroken WB (30/20)
x 4