June 20 – June 25, 2016

cfk 3
Monday: WOD:”Lucky”
Odd Couple : Front Squats , then
50 Deadlifts: Men’s 225 / Women’s 155
Every pause do 10 burpees

Tuesday: WOD:
Odd couple Pull Ups (strict): OHS
Then
50 Double Unders
50 Back Extentions
3R4T
Wednesday: WOD: “Oblideration WOD #1”
5 Squat Cleans: Men’s 155# / Women’s 115#
20 KBS: Men’s 50# / Women’s 35#
200M Run
3R4T
Thursday: WOD: “Sweet Sixteen”
200 Single Unders
16 WB: Men’s 20# / Women’s 14#
16 Pull Ups
16 Sit Ups
5R4T

Friday: WOD: “Run Forrest Run”
1 Mile Run
2K Row
1 Mile Run
…For Time…

Saturday: WOD: “Double Dip”
10 SDLHP: Men’s 75# / Women’s 50#
10 Ring Dips
7R4T
Relay Race to follow