CFL Monday WOD


WU: CC Dynamic Runner’s warmup

Mobility: CC Hips and Shoulders

WOD: “Baseline WOD”

*The following must be scored and “no repped” as needed, Games style, by your partner

* 2-3 heats will be used each class time

500m Row

40 Air Squat

30- AbMat Situps


10 Pullups


Stregth1: DB Bench Press

3×8 reps; Try a drop set on the last set (Ask a Coach For Details)

Stregth 2: Spilt Snatch

5 x 3 reps; Find a 3 RM in 5 Sets and post as second score of the day

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