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

WOD
10 mins to work up to a heavy single-
Power clean & power jerk
Then…
Grace
For time-
30 C&J 95/135
Then…
Every 90secs
Front squats
2×5 @75%
1×4 @80%
3×3 @85%

Extra Credit
For time:
1 mile run

Oly Extra Credit
7×3 clean pulls @ 100-110% of 1RM clean
5×5 good mornings (heavy)

CFPB Bootcamp

Happy Birthday Mary!!!

Mary’s Dirty Thirty
30 shuttle runs (10m)
30 pull-ups *
30 hang power cleans
30 push press
30 goblet squats
30 KB deadlifts
30 med ball sit-ups
30 walking lunges with med ball overhead
30 burpees
30 calorie row
*pullups can be any style- jumping, bands, kipping, strict etc

IMG_3397.JPG