Call Us: (918) 706-5581

MONDAY – 11.9.2015

8
Nov

MONDAY – 11.9.2015

The CFV Crew that survived the Tulsa Run. So much fun running with you all!

WARM UP
1 Round
10 PVC OHS
5 Inch Worm Push Ups

Snatch Skill progression

Then
10 Power Snatches
10 Squat Snatches
w/Barbell

STRENGTH
10 Rounds
Every :90 (15 Total Minutes)
1 Squat Snatch
Start light and increase every round

WOD
8 Min AMRAP
10 On the bar push ups
8 Back Squats 95/135#
40 Dubz (60 Singles)
*You need to be moving the entire time

Rest 2 Min

1 Min ME Bar Push Ups
1 Min ME Back Squat
1 Min ME DUBZ
*Score rounds/reps

CFV, this Saturday is out first every inter box competition. If you have signed up I will be sending out emails this week. There has been a slight change to the competition. There will no longer be a $10 entry fee. After completing the timeline we will be getting out earlier than expected. So there no need for lunch money, we can however all go and KRUSH some brunch somewhere.

Remember
What: Ready to Rumble CFV inter box comp.
When: 8:30am (This is when we are trying to have the first heat GO!)
Why: Because we are fitter than the vast majority of the population

Be there at 8am, so we can cover standards and judging.

Next, start working on your DOUBLE UNDERS!!! You bought the jump rope start using it, guess how I learned how to do Dubz? I went to Cookeville Tennessee and asked Rich for a little help NO! I practiced them until I could do them, and that is what you have to do.

Have a great week and see you all at the box.
PH

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