CFM: Saturday, January 21st, 2017 (Burpee Day = 54)

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CFM: Saturday, January 21st, 2017 (Burpee Day = 54)

 

Warm-up: 2 Rounds

200M Row

15 Back Rolls

 

Pre-Game: 8-Minute EMOM

Even: 50 Double Unders

Odd: 5 Power Snatches + 5 Overhead Squats (Ascending Weights)

 

Workout:

500M Run

21 Chest to Bar Pull-ups

3 Rounds:

7 Thrusters (95/65)

7 Overhead Squats (95/65)

 

500M Run

15 Chest to Bar Pull-ups

3 Rounds:

5 Thrusters (135/85)

5 Overhead Squats (135/85)

 

500M Run

9 Chest to Bar Pull-ups

3 Rounds:

3 Thrusters (185/115)

3 Overhead Squats (185/115)

 

Strength: Curls

Yup, just have some fun getting SWOLE

 

Core: 3 Rounds

20 Weighted Long Sit-ups

40 Bicycles