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Friday April 3

don’t forget to get yourself registered for the CFHQ affiliate gym support fundraiser! Click on the link on our FB page. At home wod


mobility

Calf bone saw

PNF hamstrings


warm up

8-6-4-2

lunges

sit-ups

back extensions


wod - for time

100 stair steps

every tenth step do 10 squats




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At gym wod 6:30-9 am Three 3-minute rounds of: 10 push presses Max-rep assisted pull-ups Rest 2 minutes between rounds. ♀ barbell-75 lb. ♂ barbell-55 lb.

At home wod Mobility- PNF hamstrings Kb reset Warm up- 2x 15 jumping jacks 10 squats 5 kB swings Wod- 21-18-15-12-9-6-3 Lunges Sit-ups Pushups

At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps ♀ 14-lb ball, 20-in box ♂ 20-lb ball, 24-in box Scale: 4 rounds for time of: