WOD with a Tip – CFS


Every Minute on The Minute for 10 Minutes
2-Position Snatch
-High Hang

Rest 3 Minutes

1 Snatch from floor

Level 1- Power Snatch

WOD (20 Minute Hard Cap)
Box Jumps (27,24)
Overhead Squats (115, 80)

Level 2- (95. 65), (24,20)
Level 1 (65, 45), (24,20)

– Coaches Tip –
The first 30 OHS should be done in no more than 3 sets. Choose a weight that you can move. For the box Jumps this is meant to be a higher box than normal. Its okay to go higher and cut the reps in half.

Post WOD Ca$hout
Hollow Rocks
Weighted Booty Bridges

Conditioning Class: WOD
3 Rounds
In 2 minutes, complete:
200m Run
AMRAP Double Unders
Rest 1 minute

In 2 minutes, complete:
200m Run
AMRAP Burpees
Rest 1 minute

Conditioning Class: Core
3 Rounds – for quality, not speed
15 Hip Extensions
10 GHD Sit ups
5 Glute Ham Raises
Rest as needed between rounds