*No a.m. classes today, 5pm/6pm/7pm only
CFFM WOD:
"Foul Ball!"
Sprint 400-Meters (Record time)
Rest 2:1
Sprint 400-Meters (Record time)
Rest 2:1
50 WBS @ 14/20 (Record time)
Rest 2:1
Sprint 400-Meters (Record time)
Rest 2:1
Sprint 400-Meters (Record time)
*Foul = Hold 400's as consistent as possible, maximal effort, foul if you go over or under your first recorded sprint by more than three (3) seconds. Foul = 10 air squats for every second off, performed consecutively after the wod recovery.
*Recovery = Immediately walk 400-Meters, then Spiderman crawl/Inchworm 100-ft, then begin post wod static mobility w/IT band-foam roll OR fouls!!!
CFFB SWOD:
(A) Squat 3x5; Press 3x5
(C) Squat 5x5; Press "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest
CFFB DWOD:
5 rds of
3 Power Snatch
3 Snatch Pulls
3 Power Snatch
*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)
*Foul - 5 burpees per drop (on the spot)
*Rest 2-minutes between rounds
*Post weights used and number of fouls
