“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
Skill: hollowbody ring hold
WOD: For time:
15-12-9-6-3 Front Squat (95,135#)
200 m. Run after each set of FS.
4:15 Open Gym/ Competitor:
Open gym: take advantage of working on your weaknesses, mobility or make up a WOD.
Endurance WOD: Follow todays CFendurance.com WOD
Competitor: 1. Make up 12.3 WOD if you are NOT going to be here Saturday.
2. Hit Mobility inregards to 12.3 WOD
3. Work skill work and cycling of movements: Box Jump (20,24,30,36”-back down), Pushpress (start with Rx weight and go heavy, then work back down), TTB (9,12,15,18-back down-unbroken reps)