3.10.16 “FIT THURSDAY”

March 09, 2016

received_10209069301318484

received_10209069300878473

ANNOUNCEMENT::
Attention opens athletes: You now have the option of ordering your official CFB or CFD “Opens 2016” shirt by placing your name and size on the sign up sheet that is hanging in each gym. You can pay cash to the coach or charge directly to your account. We only have a couple more weeks and ordering will be closing soon. You can also still order yourself directly by going to WODNasty.com. Rep your box and good luck on 16.3!!

Warm up
5 Rounds
200 meter row
10 V Ups
10 Push-ups
10 Air Squats
10 Walking Lunges

Core
3 rounds
:30 Each
Leg Raises
Bicycle Crunch
Flutter Kicks
Side plank crunch right
Side plank crunch left
Rest :60

WOD 1
Teams of 2
AMRAP 10
One work/One rests
25 Mountain Climbers
50ft Bear Crawl
50ft Crab walk
10 Burpees
Tag Partner

WOD 2
Teams of 2
3 Rounds
One works for the whole minute while the other athlete rests then switch.
1 Minute KB Swing (medium)
1 Minute TTB or Knee Ups
1 Minute Cal Row

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