Monday 1/9/17 - Is this a partner WOD?
Coming up: CFF Holiday Party (January 21st @ the Ramada) - Theme is Black and White, Sparkle and Shine! Get your ticket here.
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'
180-120-60 Double Unders
L2: For Time:
90-60-30 Wall Ball, 20# to 10'/14# to 9'
100-50-25 Double Unders
L1: For Time:
50-40-30 Wall Ball, 20# to 10'/14# to 9'
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:
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