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