Wednesday
WOD
Every 2:00 for 10 rounds, complete:
1 Power snatch + 1 Squat snatch + 1 Overhead squat

Then,

“Core Cashout”
Complete 4 rounds for time of:
Minute 1 – 15 Abmat sit-ups
Minute 2 – 15 Banded good mornings
Minute 3 – 30 Second overhead squat hold (M: 45 lbs, W: 35 lbs)

Posted on CFNE on 14 October 2015

CF LITE
Complete for time:
50 Wallballs (M: 20 lbs, W: 14 lbs)

-rest 2 minutes,

then-

Complete 5 rounds for time of:
2 Rope climbs
15 Box jumps (M: 30″, W: 24″)

-rest 3 minutes,

then-

Complete as many rounds as possible in 7 minutes of:
8 Toes-to-bar
12 Medball Clean (M: 20 lbs, W: 14 lbs)

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