Wednesday 12/14

CFTR MOBILITY

​WARM UP
extended warm up and
coaches line warm up

WOD
Teams of 3
3000m row
100-power cleans(135-95)
80-burpee over bar
60-HR push ups
40-Dead lift(225-155)
20- wall walks
​
*scale inch worm push up for wall walks
1 partner rows,
1 partner works
1 partner rests until the row runs out
then 2 rest 1 works round robin style

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
emom 15 min
3 dead lift(275/185)
15 cal A/D
all work done in 1 min or less