WODs 7.18.16 - 7.22.16 - Fixed

Awesome time this Saturday at the CF205 community clean up!  Thanks for all the help!

Next intro class kicking off at CFJ19 will be August 2nd.  Please share with all your friends.  To get more info follow this link.  This class is for ALL fitness levels.  

Make sure you are drinking plenty of water.  Temperatures are going to be around 100. 

Monday

Strength

2x4 @ 80% 2 RM BS

Then

Run or Row 2000 M

Rest 3 Mins

Run or Row 1000 M

Tuesday

"Elizabeth"

21-15-9

Power Cleans 135/95

Ring dips

With no rest 

"Annie"

50-40-30-20-10

Double Unders

Sit ups

Wednesday

"Helen"

3 Rounds

400 Run

21 KBS 53/35

12 Pull Ups

Then

Rom Wod

Thursday

Strength

2x4x80% of 2 RM FS

"Diane"

21-15-9

DL 225/155

HSPU

Friday

Find a 1 RM max Jerk or Split Jerk from the rack.

Then

"Amanda"

9-7-5

MU - Pull Ups - Ring Dips

Squat Snatch 135/95   Mods- Power Snatch