top of page

WOD 210730 - FRIDAY

BOX ANNOUNCEMENTS


CFLS 8-YEAR ANNIVERSARY PARTY @ COFFEE SLUT

WHEN: SATURDAY JULY 31ST AT 5:30 PM

LIVE BAND AT 7:30PM

BEER AVAILABLE FOR PURCHASE


 

WARM UP


Coach Stretch

Shoulders and Lats


3 RDS

5 R. KB Swings

10s Dead Hang + 5 Scap Pull Ups

6 Alt Bird Dogs

5 HRPU


 

Skill / Strength


8-6-5-5-3-2

Bench Press

increasing weight


Superset:

5 mixed grip pull up

scale: band assisted


 

WOD


15 - 9 - 6


Hang Power Snatch

Burpee Over Bar


RX: 95/65#


TC: 9 MINS


 

Post WOD Accessory


50 Hollow body flutter kicks


80 views0 comments

Recent Posts

See All

WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

Comentarios


bottom of page