WOD 3/8/17

PRE CLASS

3 Rounds

200m Jog
10 Push Ups
5 Ring Rows

STRENGTH

Press – 3×5 +2 Push Press
– Start at 70% 1RM or 5 Lb increase from 1/11/17
– Sets Across

METCON

15m AMRAP

15 Swings (55/35)
10 Box Jumps
5 Pull Ups
ADVANCED

15m AMRAP

15 Swings (70/55)
10 Box Jumps
5 Bar Muscle Ups


POST CLASS

Banded Stretches
– Shoulders
– Pecs
– Lats


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 At CFC we want our coaches to be positive influences, mentors, and role models. They should be proactive, social, knowledgeable, move well, and represent what we ask of our clients. Coach Tianna Kearsing does just that and shows us a glimpse of her hitting a new PR (200 Lbs) on a 20m EMOM Squat program! Do the math- that’s some volume!!Way to represent!!