WOD 7-22-19

F.Sq 4 x 3
---------------
15-12-9
thruster (75/55)
box jump (24/20)
*rest 2:00
9-12-15
box jump
thruster

WOD 7-19-19

10-9-8-7-6-5-4-3-2-1
KB waiter's sq
T2B
*20 DU after each rd.

WOD 7-18-19

5 x 500 m row
*2:00 rest btw

We've kicked off another fabulous week of summer CFK!

WOD 7-17-19

EMOM x 10- 1 PSN + 1 HPSN
--------------------------------------------
4 rds-
12 DB SN
24 DB FR lunge

WOD 7-16-19

Every 2:00 x 10 rds-
Odd rds- 100 m run + 15 burpees
Even rds- 100 m run + 15 ring row

WOD 7-15-19

FSq 4 x 5
—————
10-20-30-20-10
WB
SDLHP

WOD 7-12-19

500 m row
Then- 5 rds
8 HSPU
12 KBS
16 sit-ups