“Yup WODS giving is here again”

Come and do all 5 wods or just 1!

CFS Boot Camp 7:30am to 8:30am

Open Box 9am to 1pm 
Athletes will warm up on their own. Please arrive early and warm-up properly.  Please sign in upon arrival.  

WODS Giving
WOD 1 Turkey Talk
Goes off at 9:15am

Teams of 3 
AMRAP 25:
10 Wreckbag Zercher Reverse Lunges (50,35)
10 Wreckbag Ground to over shoulder(50,35)
20 Lateral Wreckbag Hops
200/150 Meter Row

*Relay style. Athlete 2 can start once athlete 1 leaves for the row. 

WOD 2 Humble Pie
Goes off at 10am
Partners – similar strength recommended.
Teams of 2
2 rounds
50 hang power cleans (heavy with good form).
75 burpee box jumps(24,20)
Every 3rd minute on the minute both partners must run 200M.(Bike 20/15 cals if subbing)
*One person works at a time.
*Partition reps as needed.

WOD 3 Wish Bone
Goes off at 11:00am

3 Rounds of:
AMRAP 4: Bike or Row for max Calories each minute
Min 0-1– Perform 15 Ab-mats then Bike or row
Min 1-2– Perform12 Ab-mats then Bike or row
Min 2-3– Perform 9 Ab-mats then Bike or row
Min 3-4– Perform 6 Ab-mats then Bike or row

Rest 4 minutes between rounds.
Total cals for all 3 rounds is your score.

WOD 4 Goes off at Noon

Synergistics Kill Cliff Mile for time
Drink 1 Kill Cliif run 400m
Drink 1 Kill Cliif run 400m
Drink 1 Kill Cliif run 400m
Drink 1 Kill Cliif run 400m

*We provide the Kill Cliff!!  You provide the fun!

WOD 5 Goes Off at 12:30

Cheese cake
5 Rounds of

AMRAP 2
50 Double-unders or 50 single unders
Max push press (75,55) worth 1 point each

Rest 2 minutes 

AMRAP 2
50 Double-unders 50 single unders
Max Push Press, (95,65) worth 2 points each
Rest 2 minutes between rounds

Rest 2 minutes 

AMRAP 2
50 Double-unders 50 single unders
Max Push Press, (95,65) worth 3 points each
Rest 2 minutes between rounds

Rest 2 minutes 

AMRAP 2
50 Double-unders 50 single unders
Max Push Press, (115,75) worth 4 points each
Rest 2 minutes between rounds

Rest 2 minutes 

AMRAP 2
50 Double-unders 50 single unders
Max Push Press, (135,95) worth 5 points each
Rest 2 minutes between rounds

Your score is your total points for all 5 rounds.

Post WOD
Foam roll for 5 minutes.