Throwback CFR 10 years

9am – Kettlebell Class

A. 3 sets of:

4/4 straight legged Romanian DL with KB

4/4 windmills

B. For time: 10-9-8-7-6-5-4-3-2-1

KB Clean and Press L

KB Clean and Press R

Burpees over the KB

10am Team WOD

A) In 10-15 min establish a heavy complex:
Push Press + Push Jerk + Split Jerk

In teams of 3, each one starting at the rower, conga line yourself through the following. As you complete each movement, put your hand up. Once all three team members hands are in the air, you can move on to the next station.

500m row

20 alternating one-arm DB snatch (35, 55)

20 toes to bar

20 wall ball (20lbs/14lbs to 10’/9’ line)

20 burpees to a 25lb plate

50 double unders

20 burpees to a 25lb plate

20 wall ball

20 toes to bar

20 alternating one-arm DB snatch

500m row