A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run
A. Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
Build over the course of the six sets.
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar
Rest Day
warm up:
5:00 min of CFOIB Dodge Ball
*divide and conquer (throwing soft balls to waist and below)
hit with red => 5 air squats
hit with blue => 10 jumping jacks
hit with orange => 5 burpees
skill:
sled pulls
rope pulls (toss rope over pull up bar and practice pulling without pulling it completely over)
WOD:
AMRAP (how many rounds can each team get in 6:00 min)
rope pull (over the bar to pink tape)
sled pull (unweighted – 10-15#)
Game:
Leap Frog Relay