Monday, July 6, 2015

Posted by on Jul 6, 2015 in WOD | 1 comment

PreWOD – 50 Cal Row / 1km Run

Strength – Back Squat 5x5x1@75%

WOD

A. AMRAP 14

  • 14 Thrusters 75/55
  • 14 Burpees
  • 14 Kettlebell Swings 55/35

B. AMRAP 14

  • 14 Thrusters 95/65
  • 14 Burpees 
  • 14 Kettlebells 70/55

Warm-ll
Up

50 Calorie Row
Strength

Squat 5-5-5-5-5
Conditioning

As many rounds as possible in 14 minutes of:

14 Thrusters 75/55

14 Burpees

14 Kettlebell Swings 1.5p/1p

One Comment

  1. First day at CFSJ and loved it 🙂
    50cal row x2
    Back squats 5×5 @125#

    WOD A.
    4 rounds + 20 reps

    Thanks for the warm welcome this morning!