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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