Tuesday
WOD

“Wheels Up”
Complete the following for time:
400 Meter row
30 Box Jumps (M: 30″, W: 24″)
20 Toes-to-bar
10 Power cleans (M: 185 lbs, W: 135 lbs)
20 Toes-to-bar
30 Box Jumps (M: 30″, W: 24”)
400 Meter row

Posted on CFNE on 26 April, 2016

STRENGTH

A) EMOM x 8 min
3 back squats with a 2 second pause

B) 3 Supersets of:
10 Bulgarian split squats
20 walking lunges  (no weight)

C) 3x:
10 sit-ups
10 crunches
10 crossover crunches
10 flutter kicks
10 mason twist

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Week #4 Burpee Challenge
Challenge athletes:

– Max burpees in 1 minute.
– One attempt per day
– Burpees MUST be timed by someone other than yourself
– Burpees HAVE to be completed at CFIV
– No make up days for missing
– Thighs and chest must make contact with the ground
– Must clap over head

You have till Saturday at 11am to complete as many burpees as a team. Who’s going to take the win for our week #4 Challenge…Blue or Green?!
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