Friday, March 22, 2019

(19.5: Final CF Open Workout)

Don't forget about our Final Friday Night Lights rom 4:30 - 7:30pm... We'll provide some food and you can bring in your favorite beverage. Post 7:30, there may be a group going out to celebrate...

WOD Review:

Warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC good mornings, 10 PVC pass thru, 5 TVWQB, 20 sec wall squats, 10 hanging shrugs, 20-30 sec BB front rack stretch, then: 2x through: 5 BB front squats, 5 BB thrusters, 2-3 pull-ups

WOD

For time: (20 min time cap)
33 - 27 - 21 - 15 - 9 (105 reps of each)
Thrusters (95/65) (55+ RX: 65/45) & C2B Pull-ups (55+ COB)

Scaled: 65/45 - Jumping COB pull-ups
Scaled 55+: 45/35 - Jumping COB pull-ups