Friday 2/19

CFTR MOBILITY

WARM UP
coaches choice

WOD A
30 min to find your
heaviest 10 rep back sq

WOD B
5- 3min amraps
9-pull ups
7-box jumps (24/20)
5-thrusters (95-65)
1 min rest between

WOD C
5rds
20-swing to ring row
15-paralette shoot throughs
10-C2B
*advanced would be paralette
swing throughs

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
500m row
50 cal A/D
400m row
40 cal A/D
300m row
30 cal A/D
200m row
20 cal A/D
Then
20 Kb goblet grip thrusters (53- 35)
*time stops when thrusters are done