*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”
_________________________________________________________________________________
WOD
______________________________________
Barbell & Accessory
A) Clean & Jerk – 5@50%, 4@60%, 3@70%, 2@80%, 1@90% (if you miss at 90%, stay at 90% for 3 additional attempts whether you make or miss. If you are successful at 90%, keep increasing until you miss. Once you miss, the session is over)
B) GHD Sit-up 5×7
C) Mobility – choose 1 mobility exercise, 5 x 2 minutes
_________________________________________________________________
Foundations
AMRAP 15
50 Air Squats
10 Thrusters, 75/55/35
40 Push-ups
20 Front Squats, 75/55/35
30 Sit-ups
30 Push Press, 75/55/35
20 GHD Hip Extensions
40 Power Cleans, 75/55/35
10 Burpees
50 Deadlifts, 75/55/35
Conditioning – “12.5”
AMRAP 7
3 Thruster 100/65 | Masters 90/55
3 C2B
6 Thruster
6 C2B
9 Thruster
9 C2B
etc.
Competition
AMRAP 15
50 UB Double-unders
10 HSPU
5 Deads 315/205/155