151229

Holiday Schedule:
26th-30th: normal schedule.
31st: (Thurs., New year’s Eve) 8 & 9 am only.
1st: (Fri., New year’s day) 8 & 9 & 4pm only.
2nd:: 8 & 9am

151120-Lauren-Coonce

Announcements:
• The Training Plan
• Get your CFRV Key!

Pre-Wod:
400M Run or 500M Row
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
5 Pull-Up
6 Turkish Get-Up
7 Box Jump
8 Good Morning
9 Toes-2-Bar
50 PVC Passthrough

3-Inch-Worm-Up-Dawg
Eccentric Calf Raises

Workout of the day for Tuesday, December 29th, 2015:
For time:
25 Box Jumps 24″/20″
50 Pull-ups (2 minutes max)
75 Abmat Sit-ups
100 Double-unders (2 minutes max)
1.5 Mile run, or 2k row*
100 Double-unders (2 minutes max)
75 Abmat Sit-ups
50 Pull-ups (2 minutes max)
25 Box Jumps 24″/20

*If your mile time is over 8:30 scale the run to be 1 mile.