DON’T Pay the Fee – CFS

Rob – Vested Up

Warm-up
Run 1 Loop
Then :45 on/ :15 off
Barbell Thrusters
Jump Rope
Kettlebell Swings
Burpees

Mobility
Calves
Hamstrings

WOD
800m
Then
-80 Thrusters (45,35)
-80 Double Unders
-80 Kettlebell Swings (1.5,1)
800m Run

-Each time you break your set complete 7 Burpees.

Level 2 – (35,25) (1, 0.75); 40 Double Unders; 6 burpees
Level 1 – 5 Burpees (25,15) (0.75, 0.5) 120 singles

*Coaches Note* -The thrusters should be with an empty barbell. Scale to a weight that you can do at least 20-30 unbroken.

Extra Work
5-4-3-2-1
Squat Clean & Split Jerk
75-80-85-90-95%
Muscle-up x2