From CF HQ April 7th, 2010
Focus on recovery! Follow the post-wod static mobility complex provided by 1441 Training http://www.onefourfourone.com/wp-content/uploads/documents/StaticMobilityComplex.pdf
(Print up a copy and bring it with you to class if you are unfamiliar with the stretches.)
CFFB SWOD:
All levels
Squat 3 x 10 @ 70% of 5-RM
Press 5-RM
CFFB DWOD:
Complete 10 rounds of "Dumb Bear"
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used to comments.
