Friday 12/4

CFTR MOBILITY

WARM UP
30-20-10
lunge,
push ups,
cal row

WOD A)
Thruster
60%x10
70%x8
75%x4
85%x1
Then increase
weight and find
1 rm (rest as needed)

WOD B)
7rds
every 90 sec
15-Kb swings(53/35)
Max cal A/D
rest 1 min
between rds
Score is total Cal

WOD C)
30-20-10
7-5-3
5-3-1
Pistols
Snatch(135/95)
Deficit HSPU (4inch)

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
50-40-30-20-10
ring rows
Hollow rocks