Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep *ankles, hips, t-spine
+
3-5 minutes of workout prep
– PVC OHS
– PVC pass throughs
– trap 3 raise
– 10 pulls on rower

Then

FITNESS:
A. OH lunge steps 10 steps x 3, rest 60 seconds
B. Mid hang PS (then ride down – for everyone – or stay in power catch) x 5 x 3 sets
+
15-12-9-6 –
5 minute cap
kb swing
burpee

-rest 3 minutes-

90 sec max distance on rower x 2, rest as needed

Performance:
A. OHS; 2.2.2, rest 60 seconds
B. Mid hang PS (then ride down – for everyone – or stay in power catch) x 2 x 3 sets
+
15-12-9-6
5 minute cap
C&J @ 95/65
burpee

-rest 5 minutes-

90 sec max distance on the rower x 2, rest as needed

THIS WEEKEND WILL BE OPEN GYM SATURDAY (9AM-11AM) AND SUNDAY (10AM-11AM). DURING THIS TIME MAKE SURE WE WARM UP PROPERLY, STRETCH, AND TAKE THE TIME TO PRACTICE WEAKNESSES. THERE WILL BE WODS UP ON THE BOARD FOR YOU ALL TO DO.

CFM is hosting there annual athletes camp. Coach Dan and Cesar will be down there ripping through some WODs and learning some new things. If you guys want to pass through and check it out we would love to see you guys!




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