Monday, November 13, 2017

Congratulations to Keoni for completing the USAW course over the weekend.

And congratulations to Jason for taking the CF Level 2 certification. Knowledge is power!

101317 WOD

A. Warm-up: Coach’s choice

B. Back squat [week 2 | month 3]

70% x 3

80% x 3

90% x 3+

C. For time:

25 – 20 – 15 – 10 – 5

Wall ball (20/14) to 10′

Abmat sit-ups

*Perform 30 Double Unders after each set **14 minute time cap

>>On-ramp

For time:

25 – 20 – 15 – 10 – 5

Air squats,  light med ball or light dumbbell thruster

Abmat sit-ups

*Perform 50 Single Unders after each set **14 minute time cap

Strength and metcon by: CF of Fremont