HAPPY 30 TH BIRTHDAY JASMINE.

You are on heck of an amazing person, athlete extraordinary,.you will be graduating from school to officially be

DOCTOR Jasmine Kim a Naturalpathic Physician!

CFSS is so blessed to have you on our team.  Very motivating, always there with suggestions, helpful, FULL of knowledge, everyone hangs on to your every word when your

talking about your endless interesting topics.  Love you Jasmine and very blessed for your friendship and feedback.   HAVE A SUPER DAY !

 

Warm up 

Line drill

Strength  5 5 5 5 5

Thrusters from a rack …

Wod#1

4 rounds for quality:

5 single arm db strict press + 5 single arm db push press/side
10 alternating db bench press tempo 2/0/2 (5/side)… do not let elbow go below the bench
3 depth jumps + 3 broad jumps

*On db bench press start with both arms locked out with a pair of dbs. Keeping one arm locked out, lower the other arm with a 2 second down and 2 second up tempo. Once that arm locks out, start lowering the other arm. Alternate till you get 10 reps

Wod#2

B) 21-15-9
squat cleans (95/65lb)

pullups-3x.   strict .. no bobbing around … stay in hollow rock.   do jump pull ups and use lower bars 

double unders