December 18 2020
Warm Up:
3
10 High Knees
10 Superman
10 Buttkickers
10 Hollow Rocks
10 Frankensten
WOD:
This one goes back a bit into the CF games legendary workouts. It was one of the original inclusions of the DB and it was heavy. So the original called for a DB at 100/70#s. I realize not everyone has something like that so here’s how we are gonna knock this one out.
Barbell Crew
4 rounds
10 Snatches
100M run/Row//7 Cal Bike/20 Wall Runs
2 Min Rest
3 Rounds
2 Min Rest
2 Rounds
2 Min Rest
1 Round
Minimal Weight Crew
4 Rounds
10 DB/KB/Plate/MB Snatches
100M run/Row//7 Cal Bike/20 Wall Runs
2 Min Rest
3 Rounds
2 Min Rest
2 Rounds
2 Min Rest
1 Round
Body Weight Crew
4 Rounds
100M run/Row//7 Cal Bike/20 Wall Runs
2 Min Rest
3 Rounds
2 Min Rest
2 Rounds
2 Min Rest
1 Round