CFTR MOBILITY
WARM UP
3rds
30 cal A/D
10-sit up
10-bent row(bar)
10-push up
WOD A
STRENGTH
Clean build to a heavy squat clean
hang squat clean
Then
10 min emom
2 squat cleans @80% 1rm
WOD B
running clock
50-ring dips
then
12-C-n-J (165-115)
24-T2B
9-C-n-J
18-T2B
6-C-n-J
then
choose 800m run/1000m row/150 cal A/D/50 cal assault
WOD C
a) 50 swings on the rings.
Every 10th swing MU
Then
b) pull over tuck(hip to bar) 5 x2
Then
c) 25 paralette shoot through push up/dip 2 ct
WARM UP
3rds
30 cal A/D
10-sit up
10-bent row(bar)
10-push up
WOD A
STRENGTH
Clean build to a heavy squat clean
hang squat clean
Then
10 min emom
2 squat cleans @80% 1rm
WOD B
running clock
50-ring dips
then
12-C-n-J (165-115)
24-T2B
9-C-n-J
18-T2B
6-C-n-J
then
choose 800m run/1000m row/150 cal A/D/50 cal assault
WOD C
a) 50 swings on the rings.
Every 10th swing MU
Then
b) pull over tuck(hip to bar) 5 x2
Then
c) 25 paralette shoot through push up/dip 2 ct
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