November 1, 2013
Alright CF Kids, check out your workout for the weekend by clicking here. Or if you want to see Jason dressed up as Tim for Halloween watch the video.
1) 5 min AMRAP of
5 x deadlift (225/155lb)
15 x air squats
rest exactly 5 minutes
2) 5 min AMRAP of
5 ground to overhead w/ plate (45/35lb)
Run 100m
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run- off
Tri – swim – 3 x (50m + 100m + 200m). Rest the time it take to do each interval