9/29/14 HAPPY MONDAY CFS!!

Jen, Mary, Anne and Kim finish a 10K!!! Awesome work gals!!

Jen, Mary, Anne and Kim finish a 10K!!! Awesome work gals!!

Go Jen go!!

Go Jen go!!

Warm up: (15 minutes)

DROM/Pass Thru

400 Meter Run

15 Reps of (1 Good Morning/1 Back Squat) empty bar

15 Reps of (straight arm plank to forearm plank)

400 Meter Run

**Stretch Mobilize Hamstrings, Hips and Shoulders**

SWOD: (10 Minutes)

OverHead Squat

5-3-2-2-1

WOD: 

10-9-8-7-6-5-4-3-2-1 Front Squat (135/95)

1-2-3-4-5-6-7-8-9-10 Toes to Bar

***Athletes will do 10 front squats then 1 toe to bar, 9 front squats 2 toes to bar, 8 front squats 3 toes to bar…and so on.

Rest 3 minutes…THEN…

100 Burpees for Time

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s