Tuesday February 20, 2018

CFIS Logo.png

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

Then group warm up all together: 30 sec jump rope, 20 sec T, V, W, 30 sec PVC pass thru, 30 sec BB front rack stretch, 3 PC, 3 HSC, 3 thrusters, 30 sec jump rope

WOD

Work 4 min / Rest 3 min x 3 rounds (18 min total)
3 Power Cleans (115/85) (MOD & Scaled 75/55)
3 Hang Squat Cleans
3 Thrusters
30 Dubs (MOD & Scaled: cone hop overs: over and back =2)

(Goal is to choose a weight you can go touch and go)

Post WOD: Mobility (Coaches choice)