Warm up: 300 m row/run; pvc pass thrus & windmills, pvc box shoulder/lat mob, shoulder/hip mob; 10 push ups, 10 sit ups, 10 pvc ohs, 10 pvc hollow rocks, 10 ring rows
Skill Focus: spend 15-20 min working on technique and getting to weight
WOD:
Level 3
21. 15. 9 of
ohs 115#/75#
c2b pull ups
Level 2
21. 15. 9 of
ohs 95#/65#
pull ups
Level 1
21. 15. 9 of
ohs wgt appropriate
pull ups (band, jump etc)
for time
15 min cap
Happy belated birthday to Stephanie--less than a month of CF'ing and you are rocking it!
Skill Focus: spend 15-20 min working on technique and getting to weight
WOD:
Level 3
21. 15. 9 of
ohs 115#/75#
c2b pull ups
Level 2
21. 15. 9 of
ohs 95#/65#
pull ups
Level 1
21. 15. 9 of
ohs wgt appropriate
pull ups (band, jump etc)
for time
15 min cap
Happy belated birthday to Stephanie--less than a month of CF'ing and you are rocking it!
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