WOD 3/1/18

CF OPEN WOD 18.2
— ANNOUNCEMENT —
THURSDAY NIGHT @8PM

FRIDAY NIGHT LIGHTS
+ PALEO POTLUCK
STARTS @ 6PM

WarmUp:
2 Rounds:
25 Banded Straight-Arm Pulldowns (M-Purple, L-Black)
25 Banded Face Pulls (M-Purple, L-Black)
25 Banded Tricep Pushdowns (M-Purple, L-Black)
25/25 Banded TKE (Terminal Knee Extension)(M-Green, L-Purple)
10/10 Banded X-Walks (M-Green, L-Purple)
10/10 Banded Hamstring Pulldowns (M-Green, L-Purple)

—THEN—
5/5 Calf+Soleus Stretches
20 Plate Jumps F2B
20 Plate Jumps S2S (Lateral)

4 Rounds:
A1) 200’ Farmer Carry @1/2BW
:30 Rest
A2) 10-15 Hip Extensions
:90 Rest


B) “Annie”
50-40-30-20-10

Double Unders
SitUps

OPEN Recovery:
Row, Bike, Run 10-20min recovery
Zone1-Zone2 pace (be able to hold a conversation without losing breathe)


C) Mobility
BulletProof Shoulders
Ankle + Hip