Monday March 12, 2018

CFIS Logo.png

(Practice / Phosphogenic 1-10 sec bursts) (OR 18.3)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec straight legged inch worm walkouts w/pushup, 30 sec wall squats, 30 sec front rack work, 30 sec power cleans

SOD

10-8-6-4-2 of Bench Press AND Deadlift (increase wt each set) (30 min)

WOD

10, 9, 8, …1 of
Wall Balls (20/14) (10/9) & Power Cleans (95/65)