01.21.11

*From CF HQ 01.12.11*
CFFM WOD
AMRAP in 15 minutes of
Row 250-Meters
25 Pushups
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Core work: 50 SB Knee Tucks + 50 GHD Situps + Plank holds 3 x 2 minutes (various)
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CFFB SWOD
Power Cleans 15x1 @ 75% of 1 RM (45 sec rest)
Weighted Strict Chin Ups 3 x max reps, AHAP
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CFFB DWOD
On the minute for 15 minutes:
At the top of every minute sprint 100 yard.
*You have have the rest of the minute to rest.
*Keep the effort consistent on the sprints.
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CFG PREP
1.) 20-minute PT/ROM Drills
2.) “ROMA” [For time/100% Effort] Five rounds for time of: 15 x Clean and Jerk @ 135lbs, 25 x hand release pushups, 50 x Double Unders
3.) 2 rds [NFT/80% Effort] Row 500-Meters + 25 Toes2Bar