WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:45am

WOD
20min Mobility
Then…
10min to work up to a heavy single-
Power Clean
Then…
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots,14/20 to 9ft/10ft
30 cleans, 95/135 lb.
20 muscle-ups

Extra Credit
5-10 rope climbs

Oly Extra Credit
7×3 clean pulls @100-110%
3×10 RDL @ 50% of 1RM DL

CFPB Bootcamp

Strength
On the minute every minute for 10mins
3 hang power cleans

Conditioning
Lurong WOD #4
Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute
Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6
19 Thrusters
57 Double Unders/Single Unders

Movement Details – Men
Level III (3)
Thrusters- 95lbs
Double Unders
Level II (2)
Thrusters- 75lbs
Double Unders
Level I (1)
Thrusters- 55lbs
Single Unders
Movement Details – Women
Level III (3)
Thrusters- 75lbs
Double Unders
Level II (2)
Thrusters- 55lbs
Double Unders
Level I (1)
Thrusters- 35lbs
Single Unders