MONDAY 082216

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MONDAY 082216
Don’t forget! Sign up for Coach Doug’s Handstand Workshop THIS SATURDAY at 9a.m. Learn the foundations to a quality handstand as well as proper joint preparation and mobility. Cost is $25 for CFLWR members; $50 for non-members. Email CFLWRevents@gmail.com to sign up.

SWOD
Every 2min for 24min (4 sets of each):
A) Good Mornings (4×10-12)
 B) Single-Leg step-ups (4×6-8)
 C) Ring Rows (4×8-10)

WOD

FIT: With a 3min clock:
– 1 KBS + 1 goblet squat
– 1 KBS + 2 goblet squats
– 1 KBS + 3 goblet squats
– 1 KBS + 4 goblet squats
Continue to climb for the duration of the 3minutes. Rest 3min. X3.
Rx: With a 3min clock:
– Hang power clean (115/73) + 1 front squat
– Hang power clean + 2 front squats
– Hang power clean + 3 front squats
– Hang power clean + 4 front squats
Continue to climb for the duration of the 3minutes. Rest 3min. X3.
SE: With a 3min clock:
– Hang power clean (175/113) + 1 front squat
– Hang power clean + 2 front squats
– Hang power clean + 3 front squats
– Hang power clean + 4 front squats
Continue to climb for the duration of the 3minutes. Rest 3min. X3.