Thursday, July 26, 2018

CFIS Logo.png

(Competition / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec push-ups, 20 sec hanging shrugs, 20 sec BB front rack stretch, 20 sec BB Pendlay row, 3 BB cycles of SOD complex, then 6 more min on the clock to build to an opening weight for SOD.


With 7 min on the clock:
Buy in 50 Double Unders (Mod: 15-25 Dubs or 50 singles)
Then remaining time to build to a challenging complex (start w/ a loaded bar)
1 Deadlift > 1 Hang Clean > 1 Forward lunge/leg > 1 S2OH


3 rounds per person: Alternate rounds with a partner (P1 works while P2 rests)

9-6-3 of:
Bar facing burpees (open style) (Mod: step back/step over)
Deadlifts (225/155) (50+ 155/105)
*As you will have about an equal work/rest ration – push the intensity