Happy Birthday Joe!

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
MO-Joe
Buy in 50/35 row
Then 5 rounds
10 Hand stand push-ups
10 Hang power cleans(115,75)
10 Back squats(115,75)
10 Russian kettle bell swings(70,53)
10 Toes to bar
Then
Cash out 50/35 Cal bike

Option 2:
Buy in 50/35 row
Then 5 rounds
10 Box Hand stand push-ups
10 Hang power cleans(95,65)
10 Back squats(95,65)
10 Russian kettle bell swings(53,35)
10 Knees to 90
Then
Cash out 50/35 Cal bike

Option 3:
Buy in 50/35 row
Then 5 rounds
10 DB strict press (40,25)(30,20)(25,15)
10 Hang power cleans(75,50)
10 Back squats(75,50)
10 Russian kettle bell swings(35,26)
10 ab-mat sit-ups
Then
Cash out 50/35 Cal bike

*Scale loads as needed.

Post WOD
Foam roll for 5 minutes.

Endurance & Stamina WOD
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

CFS Brief:

Go Pats!

*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.