Tuesday
WOD

“Birthday Bop”
Every minute on the minute for 12 minutes:
2 Rounds of…
Minute 1 – 5 Power snatches (M: 95 lbs, W: 65 lbs) + 10 Toes-to-bar
Minute 2 – Row for calories (M: 15 cals, W: 12 cals)
Minute 3 – 5 Clean and jerks (M: 95 lbs, W: 65 lbs) + 10 Toes-to-bar
Minute 4 – Row for calories (M: 15 cals, W: 12 cals)
Minute 5 – 5 Thrusters (M: 95 lbs, W: 65 lbs) + 10 Toes-to-bar
Minute 6 – Row for calories (M: 15 cals, W: 12 cals)

Posted on CFNE on 1 February 2016

STRENGTH

A) Work up to a heavy 3 rep deadlift

B) Complete 3 Supersets of:
10 single leg stiff leg DL with KB
20 walking lunges

C) 50 weighted sit-ups

8AM______________