181101

CFRV Fall Events 2018

Pre-Wod
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson stretch
12 Lateral Lunge


Frog
Single Leg Frog Rocks (90 sec/side)
Seated Side Straddle w/band (90 sec/side)
Pigeon (90 sec/side)

Workout of the Day for Thursday, November 1st, 2018:
Weighted Pull-Up:
Build to 3RM

3 Rounds, For Quality, (25 min cap):
200m Run
30 DB Box Step-Up 50/35-lb
20 Single-Arm DB Bent Over Row (each side)
30 DB Hang Squat Clean

“After Party”
100 Weighted Sit-Ups 50/35-lb