*Complete 10 double unders, then
5 Sumo Deadlift (275/185)
*Complete 10 double unders
10 Banded Good Mornings
10 GHD Sit Ups
Use increasing weight for each set
15 Minute AMRAP
*Begin with one set of 10 double unders, then
5 Power Cleaan (115/75)
10 Jump Lunges
1 200 Meter run
Tabata Alternating Side Plank Holds
10 Double Unders
Have it your way day at CFB!
10-15 Minutes of Goat Work–Your Choice!
Tabata Your Choice
*You choose 4 movements
*8 rounds of 20 seconds work, 10 seconds rest (4 minutes) at each movement
*1 minute rest between movements
*Write down your four movements and reps for each on the board
*Score in Wodify is your total rep count for all 4 movements
*Have fun! You get to program your own WOD!
400 Meter RunLearn More
Arrive with enough time to warm yourself up prior to your start time!
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*Partition work however you choose, but complete the mile to start and end the WOD
*Scale or modify as needed
Recover and cheer on the next heat!Learn More