Happy Birthday, Rebecca, Liz, & Da’sha!
It is Rebecca’s last day as our CFWT Yoga Instructor & Member. She is moving to go to Nursing School. We will miss Rebecca & wish her the best!
WOD:
Teams of 3:
15AMRAP:
30FT Front Rack Walking Lunges (95/65#) – T#1
15x GHD Sit Ups + 15x Plate Floor Press (45/35#) – T#1
30FT Front Rack Walking Lunges (95/65#) – T#2
15x Ball Slams (30/20#) + 15x Plate Floor Press (45/35#) – T#2
30FT Front Rack Walking Lunges (95/65#) – T#3
15x GHD Sit Ups + 15x Plate Floor Press (45/35#) – T#3
30FT Front Rack Walking Lunges (95/65#) – T#1
15x Ball Slams (30/20#) + Plate Floor Press (45/35#) – T#1…Etc.
After a Lunge across, the next teammates starts lunging the bar back while the previous lunger works on reps.
Core Stability:
3 Rounds:
10x Ring Push Ups w/Single Arm Extensions (5EA)
10x Hip Extensions + Single Arm Row (5EA)
Don’t Forget! CFWT Grinchmas Christmas Party is TONIGHT (7:00PM) at the Dive Inn.
Recent Comments