8 Minute Zip Drive – CFS

Body Maintenance

There will be no BirthFit class today

Warm-up
3 Rounds
In 90 seconds
Run 100m
AMRAP Double Unders
Rest 30 seconds

L1 – Double Under Attempts
ADV – Heavy Rope or Triple Unders

Mobility
Shoulders and Calves

Strength
Back Squat
2-2-2-2-2

WOD 1
8 Minute AMRAP
10 Shoulder to Overhead (115,75)
200m Run

Rest 4 Minutes

WOD 2
8 Minute AMRAP
10 Overhead Squats (115,75)
40 Double Unders

Level 2 (95, 55), 20 Double Unders
Level 1 (75,35), 50 Singles

4 Comments

  • Joel Carpenter

    09/15/2017 @ 1:20 pm

    Squat: 225 x 2
    WOD 1: 5 (75#)
    WOD 2: 5 (75#, 50 singles)

  • Ryan Gould

    09/15/2017 @ 2:11 am

    BS: 255×2. Ugh-ly
    WOD1: 4+2 Rx
    WOD2: 2+5 at 95

  • Jason Barrow

    09/15/2017 @ 12:42 am

    Squat: 255×2
    WOD1: 3+10 Rx
    WOD2: 5 Rx

  • Brian Campbell

    09/14/2017 @ 9:35 pm

    Squat: 345
    Wod 1: 6+8 Rx
    Wod 2: 5+10 Rx

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