I'll say it again ... our girls are stronger than your boys!
Friday, February 18
CFFM WOD
5 rounds for time w/Buy-In AND Cash-Out
*Buy-In: 25 Burpees
10 x 1-Arm DB Thrusters (Left and Right) @ 30#/50#
15 x Chest-2-Bar Pull Ups
Run 400-Meters
*Cash-Out: 25 Burpees
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CFFB SWOD
Overhead Squat 8x2
Strict Chin Ups 3 x max reps
CFFB DWOD
Max Distance Broad Jump
*you have 6 attempts to complete your max broad jump
*jump and record longest distance
then...
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
Post max distance on broad jump & fastest times
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CFG Prep, Phase III, Wk 6
1.) Row 5k at moderate pace, rest 10 min, hydrate
2.) Yoga/Active stretch 15 min
3.) Row 5k at moderate pace
