Wednesday, February 8th 2017

In preparation for the 2017 CF Open we will begin working in some training with dumbbells.  Don't skip dumbbell day or you won't be ready.....

1. Skill/Conditioning

Every 1 min for 15 mins, alternating between:
5 Muscle-ups
7 Dumbbell Thrusters, 50/35 lbs or KB Thrusters 53/35
9 Box Jump Overs, 24/20 in

2. Conditioning

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs

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