New Hott Fresh CFS beanies just in time for the chili weather -25 big ones at the desk while supplies last.
Warm-up
1 Min Stations/No Rest
Jump Rope
Good Mornings
Double Under
Back Squats w/ Pause
Double or Triple Unders
Stiff Legged Deadlifts
Strength
Back Squat
10 Reps @ 65%
10 Reps @70%
10 Reps@ 75%
Of 1 RM
Rest 3-4 Minutes between sets
*There should be 2 warm-up sets with 5 reps before the 1st set of 10
WOD
Tabata 20s work:10s Rest
Double Unders
Kettlebell Swings (2,1.5)
Sit-ups
Rest 1 Minute between exercises
Score= Lowest number of reps during the 8 intervals- 3 different scores
Level 2- 1.5,1
Level 1- 1, 0.75, singles
ADV- GHD Sit-ups
Extra Work
12:00 AMRAP
7 Sandbag Clean (140/90)
100’ Sandbag Hug Carry
7 Strict Handstand Push-Up
ADV- Strict Deficit (5/3)
Scaled – (90/70) Kipping HSPU