Wednesday, March 6, 2019

CFIS Logo.png

Warm Up:
60 sec row
30 sec straight-legged row
10 Low KBS
10 Empty barbell deadlifts
20 Plate Hops (https://www.youtube.com/watch?v=2ZTWOhzRH7c)
10 Push Ups

SOD

5x5 Sumo Deadlift
5x2 Turkish Get Ups (per side)

WOD

3 rounds of 4 min AMRAP

20 KB SDHP
20 Push Ups
Max Dubs/Singles
2 mins rest after each round

*Complete SDHP and Push Ups, and with whatever time remaining in 4 min AMRAP complete as many dubs as possible. Score for the WOD is total # of dubs/singles.

Fitness WOD:
3 rounds of 4 min AMRAP
20 DB Deadlifts
20 Push Ups
Max Singles
2 mins rest after each round