tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Row 500M (how do your legs feel?)
12 Goblet Squats
50 Single Unders
X3
Weightlifting
A: Front Squat (3X3 + 5lbs 3@95%, 3@90%)
B: Front Squat (3X5 +5lbs from last week)
Metcon
Metcon (Time)
“I feel chipper!”
10 Hand Stand Push Ups
20 GHD’s (scale to 25 ab mats sit ups)
30 Jumping Air Squats
40 Hollow Rocks
50 Wall Balls
60 Tuck Ups
70 Push Ups
80 KB Russian Twists [35/25]
90 Air Squats
100 Double Unders
Metcon (Time)
Extra Credit
3 X :30 Ring Support
Score = total seconds