WOD 12/12/16

PRE CLASS WARM UP

3 Rounds

250m Row
15 AIr Squats
10 Stiff Leg D/L (45)
5 Ring Rows

STRENGTH

Front Squat – 3×8

High tempo, unbroken sets

METCON

5m AMRAP

100 Dbl. Unders, Then:
12 Thrusters (95/65)
12 Pull Ups

5m Rest

5m AMRAP

50 Double Unders, Then:
9 Thrusters (95/65)
12 Toes to Bar

ADVANCED

5m AMRAP

100 Dbl. Unders, Then:
12 Thrusters (115/85)
12 Pull Ups (CTB)

5m Rest

5m AMRAP

50 Double Unders, Then:
9 Thrusters (115/85)
12 Toes to Bar

POST CLASS

2m Hamstring/leg
1m Hip Flexor/side
1m Squat Position


War of the Centurions Comp!

It’s time to register, kids! This is an in-house event for CFC members only and it’s a blast! All workouts will be doable for all athletes and it will be a great day to push yourselves and do more than you thought you could! Registration is $50 and it closes on 1/1/17. Entrants will get a t-shirt and swag bag. The prize list is growing and it’s going to be a kick ass day!

untitled-1