A) CF S-Wod

B) CF Metcon

C) Deadlift; 5 sets of 3 reps @ 80%

WOD: Every 3 minutes for 36 minutes, alternate stations

1) 30/25 Cal Row

2) 100m Farmers Carry (KB = 70/53) or (DB = 70/50)

3) 30/25 Bike

4) 20 Russian Swings (70/53) + 20 Pushups

Score is rounds completed

A) CF Metcon

B) Work on a MOBILITY weakness.

S:  2K Row for time
Team of 2 changing every 250m

WOD:
12 min AMRAP
200m Run 
10 deadlift 135/95

A) Back Squat; build up to 2 sets x 1 rep @ 90%, then max reps @ 80%

B) CF Metcon

C) For time; 10 bar facing burpee, 10 burpee box jump (24/20), 10 box jumps

STRENGTH: Deadlift

EMOM x 5

5 reps @ 70%

WOD: AMRAP 5

10 Burpee Box Jump Overs (24/20)

10 Pullups

Rest 2 min

AMRAP 5

10 Pullups

10 OHS (95/65)

Rest 2 min

S:
Back squat
Build to heavy 6 reps. 

WOD:
3 rounds :
Rest 3 min after each round
Row 500m or Ride (keep consistent with what you start with)

Workout of the day - February 8th, 2017

Birthday Party!

Warm Up:
Bear Crawl ----- 5 Squats
Bunny Hop ----- 5 Jumping Jacks
Carthweel ------ 5 Pushups


Skill:

A) CF S-WOD

B) CF Metcon

C) Not for time; 3 unbroken sets of 12 rkbs (70/53), 12 mb get ups AHAP