181102

**No 6:30pm Class Tonight. Come to Bunko at 7:00!!

CFRV Fall events 2018

Pre-Wod
Dynamic Group Warm-Up


10 PVC Passthrough
Peanut, or Thoracic Mob
10 PVC Passthrough
Banded Overhead Distraction
10 PVC Passthrough

Skill: Split Jerk

Workout of the Day for Friday, November 2nd, 2018:
12 Min:
Build to a Heavy Split Jerk

12 Min AMRAP:
3-6-9-12-15…:
S2OH @ 70% 1RM
Bar Muscle-up*

*Progressions:
• 1-for-1 Strict C2B
• 1-for-1 Strict Banded Ring Muscle-Up
• 2-for-1 Kipping C2B, or Ring Row

Sweat Sessions Workout for Friday, November 2nd, 2018:
Mobility:
Fragon (2 min)
Lizard (1 min)
Half Front Split (1 min)
Pigeon (1 min)

Skill: Medball Clean, Sandbag Clean

25 min AMRAP:
3-6-9-12-15-18-21…
Burpee
Medball, or Sandbag Clean
Single Arm DB Push Press (Each Side)
V-Up