Thu / 19 NOV 2015
Daily WOD
A. CFSD W/U #2 Plus 30 PushUps
B. Strength/Skill 5-10 min to build to weight, mobility between sets
Bench Press
❏ L1 5×3 or find 1rm
❏ L2 find 1rm (compare to 9/21)
C. Conditioning
10min AMRAP
● 10 WallBalls
● 10sec Plank Hold hands on Ball
● 10 KBS
Mobility and Conditioning Class
Mobility
● 10min to upper back
● 5min athlete choice
MCR/Core
● 100 Thai Planks
Conditioning
23min AMRAP
● 500m Row/400m Run/2min Bike
● 20 WallBalls
● 15 BallSlams
Team CFSD
A) Snatch
1 x Max
2 x 1 Less 20 – 30#
B) Clean and Jerk
1 x Max
2 x 1 Less 20 – 30#