Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Accumulate the following reps in any order or rep scheme:
100 Calorie bike
50 Strict pull-ups
50 GHD sit-ups or 100 Ab-mat sit-ups
50 Bench press @ BW
50 v-ups
50 overhead walking lunges (45,35)
Post WOD:
Agile 8
CFS Brief:
Day 13 Nutrition Challenge.
Ab Fab: 10 Rounds of 5 Strict Pull Ups and 5 Walking Lunges with 35# DB Overhead (Switch arms and turn back for 5 lunges) Then 50 Hollow Rocks and 50 Weighted V Ups. Missing the crew at CFS!!