Friday


WU

  • 5 min Cardiovascular -Row, Run, Ski, Jumprope
  • 5 min Burpee Basketball
  • 5 min Warm-up of Weakness Movement

WOD – OBJ: Testing Day

Pick a Strength Weakness  and do 2-3 PERFECT reps on the minute for 15 minutes

then

“Helen”
Three rounds for time of

Run 400 meters
21 KB swings 53/35#
12 Pull-ups

MOD as Needed.

Foundational:
Amrap CFCA Vet of
Run 200 meters
15 KB swings
9 Pull-ups

Cooldown
7 min Cardiovascular -Row, Run or Ski then stretch

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