Monday 1/9/17 - Is this a partner WOD?

January 9, 2017

 

Coming up: CFF Holiday Party (January 21st @ the Ramada) - Theme is Black and White, Sparkle and Shine! Get your ticket here.

 

 

MAIN WOD

 

W: 6min EMOM: 20 SU + 10 DU + 5 TU

 

M-1: Front Squat 5-5-5-5-5

 

M-2: For Time:

90-60-30 Wall Ball Shots, 20# to 10'/14# to 9'

Alternate With

180-120-60 Double Unders

 

TIMECAP: 16:00

 

L2: For Time:

90-60-30 Wall Ball, 20# to 10'/14# to 9'

Alternate With

100-50-25 Double Unders

 

L1: For Time:

50-40-30 Wall Ball, 20# to 10'/14# to 9'

Alternate With

300-200-100 Single Unders

 

LEVEL 1 FITNESS

 

W: 6x:30s Jump rope practice, :30s rest

 

F-1: Front Squat 5-5-5-5-5-5

 

F-2: 14:00 AMRAP:

20 WBS

30 DU or 60 SU

 

WEIGHTLIFTING (6:30pm w/Jess on Platforms, we will warm up together)

 

Low Hang Clean Work to heavy triple, then 3 singles at triple weight