Warm-up
EMOM 8
1. 250m/200m Row
2. 10 Pike Ups w/ Feet on Seat of Rower
3. 10 Strict Press
4. 5 Barbell Roll Outs
Strength
Push-jerk
3-3-3-3-3
WOD
3 Rounds
10 Clean and Jerks (135,95)
500m Row
Level 2- 115,75
Level 1- 95,45
CFS Endurance Sunday 10AM (Southie Orange)
3 RFT
400m Run
21 RKB Swings (70 / 53)
15 Toes To Bar
9 KB Goblet Squats
Rest 5 Minutes
3 RFT
Row 500M
21 Wallballs
15 Ring Rows
9 Deficit Pushups
Core Cash Out
Accumulate: 60 Hollow Rocks or 120 Sec. of Hollow Hold
Weekly Strength/Benchmark Schedule
At Home WOD
Tabata Air Squats
Rest 1 Minute
Tabata Sit Ups
Rest 1 Minute
Tabata Burpees