Friday 12/2

CFTR MOBILITY

WARM UP
3rds
250m row
10-wall ball
10-push ups

STRENGTH 1
DKB strict press.
5 sets of 5

STRENGTH 2
DKB OHSQ
3 sets of 5

WOD
4rds
4-DKB swings (53-35)
4-DKB cleans
4-front rack lunge(2 each leg)
4-front squat
4-push jerk
**Rest as needed between rds.
Rds must be unbroken or 20 burpees
Score is your fastest and slowest round times combined

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
10-8-6-4-2
Curtis p's (95-65)
20-40-60-80-100
A/D Cal
*20min cap