WOD for Saturday, 5/24/14

Strength:

3 Rounds Clean, 5 reps, try to increase by 2.5-5lbs from last time Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes

Met-con:

0-1:30 ME Pullups 1:30-2 Rest 2-3 ME Pushups 3-3:30 Rest 3:30-4 ME Air Squats 4-5 Rest 5-14 AMRAP Ladder          C&J, 70% of 1RM          Burpee          *100m run between each round

Ladder begins 1 and 1, then 2 and 2, and so on.

Stretch: Full Body Stretching Series #2

CF Striking WOD:

Renegade Runs 4 rounds: 30 Hammerfists 100′ Sprint 20 Mountain climbers 100′ sprint back 10 Sledge Strikes 100′ sprint 30′ Prowler Push (185/125) 10 Combos (1-2-3-4-knees) 30′ Prowler Push (185/125) Balance Beam Walk Run back to start

*Middle athlete rows during recovery *Next athlete starts when prior athlete hits 1st prowler

CFKids WOD:

Kids “Murph”

300m Run

4 rounds:

5 Pull Ups

10 Push Ups

15 Squats

300m Run

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