Wednesday 1-3-18

/in /by

Strength

OHS

5-5-5-5-5…

WOD

100 DU’s then,

8-7-6-5-4-3-2

Hang Squat Snatch (115/85)

Burpees over Bar (must be a two foot take off)

100 DU’s

Cashout– lateral raises/ Tricep ext.

Tuesday 1-2-18

/in /by

CF4P BenchMark WOD

For Time

500m Row

20 Pull-ups

20 DL (225/135)

20 Sit-ups

20 WB (20/14)

20 Burpees

20 KBS (62/35)

Run 400m

Cashout– Hip / Shoulder Mobility