Wednesday

6321_661779228106_1214645075_nCommunity Rules.

WU

Pick 1

Hill Loop x2,
Flat Loop x3
10 min Row – should be 30 secs off 500 split
10 min Airdyne- 10 sec sprints at the top of every minute

6 mins Free Mobility
(think Squat for wallballs)

WOD

CF Opens WOD 12.4 (last year)

AMRAP in 12 minutes:
150 Wall Ball (20/14#) 10/9ft for ladies
90 Double Unders
30 Muscle Ups (mod to kipping Pull-ups or C2B)

Foundational (keep it challenging)

Amrap 12 mins
30 Wallball
20 Double Unders or Singles
5 Burpee-Pullups (with negative)

Cooldown
Flat Loop x 1 post WOD

then

Strength
then 15 mins to work up to a 1rm Bench Press.
FYI we are a bit limited on benches and use the 16 in boxes of which we only have 3. Do your best to share equipment and spotters.

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