WOD 210524 - MONDAY

Box Announcements:


CFLS Memorial Day BBQ!!

When: Sunday, May 30

Where: YPAO BEACH PARK

Pavilions 1 & 3 near the Volleyball net and main pavilion


MEMORIAL DAY MURPH

MONDAY, May 31


Morning Classes Only

6AM, 7:30AM , 9AM


Box will be closed after the last heat

 

WARM UP


Coach Stretch

Hips & Shoulders


3 RDS

100m Run

5 Scap Pull-Ups + 5 Hollow Swings

6 Lunge w/ Thoracic twist

6 Alt. Cossack Squat


 

Skill / Strength


4 Sets

5 L/R KB RDL

5 Goblet Squat Press Out



Superset:

1 L/R Turkish Get-Up


 

WOD


For Time


200m Run

50 Pull ups

200m Run

2:00 Rest


200m Run

50 Push Ups

200m Run

2:00 Rest


200m Run

50 Air Squats

200m Run


TC: 20 Mins


 

Post WOD Accessory


50 Straight Leg Sit-Ups

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