*Refer someone in January and you both get a month free.
*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD…aim for sub 2 minutes.
*Join PR’s Make Life Better on fb
*Make sure you are prepared for the week with quality foods.
*SAVE THE DATE – Sat, Feb 13th @ 8am – CFB In-House Competition, “Blind Date”
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WOD
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Barbell & Accessory
A) Back Squat 7-7-7-7-7
B) Knees-to-Feet 5×10
C) Mobility – choose 1 mobility exercise, 5 x 2 minutes
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Foundations
Partner WOD / For time
Row 1000m
100 Lunges
500 Single-unders
100 Burpees
250 Mountain Climbers
100 Hollow Rocks
* One works, One rests / Partner “resting” accumulate as many air squats as possible…subtract total from time…1 rep = 1 second.
Conditioning – “13.4”
AMRAP 7
3 Clean & Jerk 135/95 | Masters 115/65
3 T2B
6 Clean & Jerk 135/95
6 T2B
9 Clean & Jerk 135/95
9 T2B
12 Clean & Jerk 135/95
12 T2B
Etc.
Score to beat: 129
Competition
For time (20 cap)
KB L-sit Hold – accumulate 1 minute
15 Hang Squat Clean 135/95/65
30 Cal Bike
HSW 300′
30 Cal Bike
15 hang Squat Clean 135/95/65
KB L-sit Hold – accumulate 1 minute