I have a fun little assignment for you.  Look over in the archives and click on April 2010.  Go to Friday April 17, almost exactly 4 years ago.  Look at the workout!  HA! That’s not even a half a WOD for you guys now!  Who wants to do that for tomorrow’s warm up?

Friday’s WOD:

Strength:

Bent Over Rows and Pikes: 5×5 Each, alternating.  The row should be heavy with good form.

Conditioning:

NOT FOR TIME

4 Rounds

20 One Arm KB Thrusters  (10 on each side, does not have to be alternating)

50ft Sled Pulls With Arms Only  (60kg/40kg)

**You choose the weight for the thrusters.

Categories: CFSL BLOG

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