Tuesday 11-20-18

scheduling announcements:

November 22nd: Gym Closed Thanksgiving Day

December 15th: CFRC CHRISTMAS PARTY

WOD

Strength/ Skill

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

Minute 2 -Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 -Jogging Unders

Workout

3 SETS of…

2 ROUNDS FOR TIME

20/15 Calorie Bike

20 DB Push Press (50/35)|(35/20) 

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER

3 SETS

8/8 DB Bent Over Row 

Max Rep Ring Rows 

-Rest 1:30 between sets-