Tabata air squats Focus on FORM and full range of motion Can you top last time’s reps/round?

Warm up: Athletes choice 10 min WOD: (CFPC) 21 Deadlift 225/155# 42 Wall ball 20/14# 9′ target 15 Dead Lift 30 Wall Ball 9 Dead Lift 18 Wall Ball Strength: Press 8 sets 5 reps @ 50% 1 RM    

Rest OR Open gym 5~6pm 100 burpees for time  

Warm Up: Row 500m, CFWU 2 rds 10 reps WOD: (PCCF) Run 400m 30 Push Press 135/95# Run 400m 30 Hang Power Clean 135/95# Run 400m 30 back Squat 135/95# Post time to comments PWOD: accumulate 1 min hollow rock HOLD, best form, no rocking today

Run 1 mile, rest 5 min, Run 1 mile Post time to comments

Warm up: (What did you learn on how to warm up for the day’s wod) 2 Min rotation of all joints, 25 4 count jumping jacks WOD: (PCCF modified) Run 200m Max rep pushup strict form Run 400m Max rep KBS 53/35# Run 800m Max Rep continuous Double unders Strength: Back Squat 8 sets 5 more »

How do you rest?

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Warm up: 10 min Christina’s choice based on today’s WOD WOD: (PCCF) 5 rds Run 400m 12 Deadlift 225/155# 12 pullups Post time to comments Strength: Press 3 sets 3 reps @ 80% of 1 RM PWOD: sled drag 1/2 Body weight  end of range & back

Open gym 5~6pm Come in and work on something you dread to see come up in a wod We’ll be doing tomorrows wod today….what is tomorrows wod? Come in to find out!