Tuesday May 13, 2014

Posted on May 12, 2014 | 0 comments

Skill Warm-up:

12 Minute EMOM:

Minute 1: 30 Second L-sit hold

Minute 2: 30 Second Plank Hold

Minute 3: 12/10 Calorie Row  (12 for men, 10 for women)

 

WOD:

21-15-9-6-3

Handstand Push-ups

Front Squats 155#/105#

Bar Facing Burpees

(This is a modified version of the Individual Event 4 at the CF Games Regionals…kipping is ok on your hspu today!)

*If you would like to try the actual WOD, the hspu must be strict and the weight is 195#/125#!!

 

CF MELT:

3 Rounds for time:

Run 800m

30 Burpees

30 Sit-ups

30 Jump Lunges