“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar
WARMUP/MOBILITY (10 min)
SKILL DEVELOPMENT (10 min)
Deadlift, Press tech.
WOD (15 min)
Part I
Warm Up to:
DE – 2 DL and 3 PRESS
8 min EMOTM @ 60%
Load Up a bar on the rack and one on the floor. On top of the minute hit your 2 DL pulls and move immediately to the Press and hit 3 as fast as possible.
Part II (20 min)
3X
On a 5 min interval:
MR Push Ups
10 e/s DB Row
10 e/s Triceps Extensions
COOLDOWN (5 min)
Static Stretching and Mobility
CF Comp Team
SKILL DEVELOPMENT
Goat Work – 10 min
OLYMPIC LIFTS
SN BAL 7X2 on a two min int
GROUP CF CLASS
Olympic Lifting
HBX PCN 6X3 AHAP
SP PR 6X3 HTLW
4X10
GHD SitUps
GHD Hip Extension
Power Lifting
Comp Team Workout
Extra Crispy!