Start your weekend off right like this llama. 

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

WOD: 

50x Single-Arm KB Thrusters (25R/25L@55/35#)*

50x Hand-Release Push Ups

50x KB Swings (55/35#)*

EMOM: 50M Run (including the start of the WOD).

*Same KB Weight for both movements.

 

WOD: “Gobbet Grouser” (2013JUL25) from CFMK.

 

Core Stability:

3 Rounds:

10x Strict TTB

20x Plank Knee to Elbow (10EA)

30s Reverse Plank Hold