Thursday November 16, 2017

CFIS Logo.png

(Practice / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, jog down and back 2x, 5 fwd, backward, and lateral lungs/leg, 10 tubing back flies, 10 PVC pass through, 5 PVC power snatch, 5 PVC squat snatch

SOD

Weighted Pull up 5x3 and Weighted Box 4x3 pole SPRINT (@ ½ body weight)

WOD

3 Rounds for Time:
10 Squat Snatches (135/95)
20 Burpees