CFWS
Group Circle
Warm Up
15 Box Dips
—-> Inch Worm with Push Up
<—- Bear Crawl
200m Run
15 Box Jumps
20 Scorpions
20 Iron Cross
Strength
15 minutes to complete: Deadlifts with Controlled Descent. 5 x 3 As Heavy As Possible (No Dropping from the TOP. Must control the bar down like you picked it up. STAY TIGHT!!)
Workout of the Day – “Shantae’s Wedding WOD”
4 Rounds for Time (try not to put the bar down during the round)
135/85
5 Deadlifts (135/95)
3 Hang Cleans (135/95)
3 Shoulder to Overhead (135/95)
5 Back Squats (135/95)
**each time the bar is dropped during the “actual” round, it is a 10 burpee penalty! It is ok to rest between rounds! Max Performance!
Mobility
Foam roll those booties!!!
Foundations CLASS 2
Review/Skill
Cleans
Wallballs
Lunges
Workout of the Day
21-15-9
Cleans
Wallballs
50 Single Unders between each set