181211

2018 CFRV Christmas Party

Pre-Wod
Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-Out
3-Primary SMR

Workout of the Day for Tuesday, December 11th, 2018:
Strict Press:
Week 2
5 x 3 @ 80% 1RM*
*add 2.5-5 lb. from last week.

3 Rounds:
800m Run
20 DB Front Rack Walking Lunge 50/35-lb
10 Muscle-Up*

*Progressions:
• 1-for-1 Strict Banded MU, or “Toe-Nail”
• 2-for-1 Strict Pull-Up + Dips
• 3-for-1 Kipping Pull-Up + Dips