FESTIVUS, OLIVIA, PHAE AND ZUZANA ALL HAD A GREAT TIME WHILE

REPRESENTING CFSS…. Excellent job ladies !

          

warm up 

Strength

4 rounds for quality:

3 front squats w/ tempo 3 seconds down + 3 second pause+ fast up    3/3/0

8ps  DB  alternating press… moving quickly

100ft pinch carry ..weight plate

 

 8  min EMOM:

1) 6-12  toes to bar/ rings or floor with dowel
2) 6-12 strict ring dip/ banded or bench 

 

pick a wod

WOD 1

21-15-9
Dbell  cleans (35/25lb)..

burpee over 1 db

WOD 2

9 6 3
Dbell  manmakers-

3x lateral jumps  over 1 db

*One manmaker is one renegade row pushup + db cluster