Team Conditioning WOD – 40 min cap
Teams of 3, split reps however desired for time:
100/80 Calorie Bike (M/F)
85 Box Overs 24/20
75 Alt. KB Snatches 55/35 R/L = 2
65 Toes to Bar
65 Overhead Stationary Lunges R/L = 2 95/65
75 Sumo-Deadlift High Pulls 95/65
85 Box Overs
100/80 Calorie Bike
*You may not do less than 10 calories or more than 25 calories on the bike during your turn
*Aim for teams of 3, but if odd number, teams of 2 complete 30 less reps of each. If solo complete 40 less reps of each.
Post total times!
CFR Skills Class – 10-10:30AM
*For those unaware, we have a weekly skills class after our Saturday workout, where we take a specific skill and have a chance to break it down and work in a small group setting, helping you accomplish whatever skill it may be.
Variations to cover
- Stacking abmats
- Off a box
- Barbell strict press
- KB or DB strict or push press
Find what works best for you and with the coach determine what will help you get to the next level!