CFE Wod

WORKOUT OF THE DAY: 5.15.18

Warm up: 2x(50m as: fwd,bkwd, high knee, butt kick) 10 leg swings fwd and lateral, 10 over/under both way, 10 push ups, samson stretch.

Wod: 15 min AMRAP

10 slam balls 25/20

100 m sprint with sandbag 25#

10 Sandbag Deadlifts 25#

100 m sprint with sandbag 25#

Cool Down: 3x ( 12 SLDL on Bosu, plank hold with 10 shoulder taps, 12 Vups, 12 Russian Twist on Bosu). Couch/ hamstring stretch.

WORKOUT OF THE DAY: 5.17.18

Warm up: 500m row, 20 jumping jacks, 10 each side mountain climbers, 10 russian baby makers, 10 touchdowns, 10 arms wraps, samson/calf stretch.

WOD: 4 RFT:

800m run

15 G2OH 35/25

15 Burpees

Post Wod:2x( 30 banded walks, 15 glute hip bridges, 15 back extension, 20 ab mat situps)