tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
4 TGU
6 KB Swings
8 KB Snatches
Mobility
False Grip Instruction
Weightlifting
A: Weighted False Grip Ring Rows (3X8 1 Sec Pause at Top. Build.)
Weighted False Grip Ring Rows
B: Pendlay Row (3X5. Build to a heavy set.)
Metcon
Metcon (Time)
15 TTB
20 Thrusters [135/95]
15 TTB
25 Thrusters [115/75]
15 TTB
30 Thrusters [95/65]
15 TTB
Metcon (AMRAP – Reps)
3 X 12 Back Extensions. No Weight. 3 sec pause at top.