Thursday, 11/29/2018 WOD

“The successful warrior is the average man, with laser-like focus.”- Bruce Lee

Warm Up:
CFTE Dynamics

Skill:
Pendlay Row/ Deadlift/ Jumping Shrug (RDS for short)
Conditioning:
100 Reps
RDS 115/ 75
Every 10 Reps
Choose Each 1 At Least Once:
5 Strict HSPU/ 5 Pike
30 Sec Assault Bike
5 Strict Pullups
3 Thrusters
5 Burpees

7am BOOTCAMP:

Warm Up:

CFTE Dynamics
Conditioning:
8 Rds
20/10 Intervals
-Reverse Lunge Ball Throws
-Lateral Tuck Jumps
-Lateral Ball Slams
-Overhead Dowel Agility Ladder
-Scissor V Ups
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