*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”
*2016 CF OPEN – Register now to compete!
_________________________________________________________________________________
WOD
______________________________________
Barbell & Accessory (20 mins)
A) Snatch Grip Dead + Snatch High Pull + Power Snatch + Squat Snatch
B) Double or Triple Unders Attempts, 5×10
C) Choose 1 mobility exercise, 5×2 min
_________________________________________________________________
Foundations
3 RFT
21 Tire Jumps or Step ups
15 Hand Release Push-ups
9 Thrusters 75/55/35
Conditioning
Row 1000m for time
-rest 2 mins
50 KBS, 55/35 | Masters (50+) 45/25
-rest 2 mins
50 Thrusters for time, 95/65 | Masters (50+) 75/55
*Score = total time including rest
Competition – “15.3”
AMRAP 14
7 Muscle-ups
50 WBS
100 Double-unders