Thur June 13, 2019

RussCF2016

Warm Up:

3 Rounds,

100m Farmer Carry (light) 12 Burpees to 6in Target, 10 Ring Rows, then Short Group Track

SKILL: 
3×10 Pause Squat with Odd Object (2 sec pause at bottom)
3×10 Hip Extension
3×10 Weighted Sit Up

WOD: 
Every 5 min for 20min
60 Double Unders
15 Wall Balls
15 Box Step Overs (44/26) *one KB for Step Overs
Max Strict Pull Ups in time Remaining

 

Mindset: 
Pursue your goal with passion and commitment until you succeed or fail.