Thursday, September 19, 2019 (CF782)

Warmup WOD

3 Rounds

10 Plate G2OH

15 MB Situps

200m Run

After a briefing and a chance to get set up we want you to get that body primed for the rest of the day with this simple, but effective triple. Do it very specifically, slow pace for the first round and then increase your pace for the second round, and finally in the third round go at 80-90% to get that breathing and heart rate up.

After this we will hit some mobility and get you ready for what is up next.

Grunt Work Conditioning

‘Double Trouble’


Power Cleans (115/75) (95/65) (75/55)

Lateral Burpees over the Bar

Grab a bar, find a few cheerleaders and get ready to go to work. Push the pace right here and hang on for dear life.

ABSolutely Amazing Accessory Work

4 Rounds - alternate movements with a partner

10 Hollow Rocks

20 second L Sit/Knee Tuck Hold

30 MB Russian Twists