WOD 3/20/17

PRE CLASS

3 Rounds

100m Jog
20 Air Squats
10 Push Ups

STRENGTH

Back Squat – 6×3

METCON

4 Rounds

400m Run
10 DB Split Snatch – Per leg (35/25)
12 DB Thrusters (6/6)
15 Pull Ups

ADVANCED

4 Rounds

400m Run
10 DB Split Snatch – Per leg (55/35)
12 DB Thrusters (6/6)
15 Pull Ups (CTB)

POST CLASS

5m in Squat Position Stretch
Roll Out  – Hips, Low Back, Quads


 

Congrats to CFC ‘er Joey Hand and the Ford Performance- Chip Ganassi Racing Team for their second place at the 12 Hours of Sebring this weekend!! Great race!!!