Monday, 033015

 

 

Pads for the Marc Pro’s available for purchase now at CFF. 

Announcements:

A. Submit your 15.5 scores by 7:30p tonight!

Fitness / Performance:

Option 1: 15.5 Opens WOD / Redo

Option 2:  (below)

A. Clean and Jerk – climb to heavy single 

B. Drop set to 3 sets of 3 @70% ; rest 2 min between  

C. 21-15-9

Sqt clean thrusters (95/63)

2x rep scheme double Unders (42-30-18)

Abmat Situps (#’d if possible 45/25 – touché begins head and in front of feet. 

Post class – side 2 

D. Waiters carries 30-40′ x 5 each side 

E. 10 min of gymnastics skill work 

F. Weighted plank hold 4-5 x 1 min holds ; ascending in weight 

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