Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the movements

WOD
March Madness (Or perform a WOD you missed this week!)
5-10-15-20-15-10-5
Russian kettlebell swings(70,53)
Burpees
5 m single kettlebell farmers carry(5 m up is 1/5 m back is 2. Switch arms every 5 m.

Option 2:
5-10-15-20-15-10-5
Russian kettlebell swings(53,35)
Burpees
5 m single kettlebell farmers carry(5 m up is 1/5 m back is 2. Switch arms every 5 m.

Option 3:
5-10-15-20-15-10-5
Russian kettlebell swings(35,26)
Burpees
5 m single kettlebell farmers carry(5 m up is 1/5 m back is 2. Switch arms every 5 m.

Post WOD:
Agile 8

CFS Brief:
Email Elizabeth and John to schedule your WLC Body Fat retest at info@cfsyn.com

*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 4 people.
Complete 26.2 miles in 4 stages. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.