Dantastic & Morgan
Weekly Strength/Benchmark Schedule – Click Here
Warm-up
Coaches Choice
Strength
Bench Press
3-3-3-3-3
WOD
1000m Row/Ski
1 Mile Bike
1000m Ski/Row
*Complete one of two 1000m on the Ski Erg. Stagger the start if there are not enough bikes
CFS Endurance Sunday – Southie Orange 10AM
Endurance Chipper
100 Double Unders
90m KB Farmers Carry (70/53)
80/60 Cals Row
70 OH Plate Walking Lunges (45/25)(total)
60/40 Cals Bike
50 RKBS (70/53)
400m Run
30 Barbell Thrusters (45/35)
20 Burpees
10 Double KB Deadlifts (70/53)
*Scaling options given in class.
At Home WOD
For Time:
50 Burpees
75 Air Squats
100 Sit Ups