* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots.

WOD:

1) 5 Strict Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 7/22/15 for Strict Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps.

2) 10 minute AMRAP:

30 Double-unders

20 Kettlebell Swings 53/35

10 Knees-t0-armpits

Extra Work:

3) Cross Over Symmetry: Recovery Protocol

This is not for time, take your time with it and focus on positioning and activation.

4) Run: 100m Every 1:30 for 15 sets

Goal should be sprint work. Warm-up appropriately so you don’t pull anything.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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