Tuesday (2017FEB14)

(CFWT Membership Not Necessary)

Gymnastics:

2 Rounds

Flexion & Extension:

10 x Front Raise Extension and Flexion

10 x Back Raise Extension and Flexion (PVC)

WOD:

50-Calorie Row

40x Wallballs (20/14#)

30x Deadlift (225/155#)

20x Box Jumps (30/24″)

10x Shoulder-to-Overhead (155/105#)

Weightlifting:

Muscle Snatch + OH Squats + Sotts Press

4 x (2+2+2)

Pause Snatch Pulls (Knee-Hip-Finish) + Snatch Pull

4 x 2 (1+1)

Snatch

65% x 3 x 5

Snatch Push Press + OH Squat

5 x 3 + 1

Box Squats

80% x 1 x ME

sets on the 30sec, go to a rep is missed

Barbell Lunges

3 x 20 reps

Abs of your Choice