CFCody & Comp WOD
1. Conditioning With a running clock... AMRAP 5: 50 Wall Ball Buy-In 12 Med Ball clean, 12 weighted Burpees
*weighted burpee - Kb/Db in each hand or plate lifted overhead at finish position ... Rest 2:00... AMRAP 5: 35 Wall Ball Buy-In 9 DL (225/155), 9 Barbell Burpees ... Rest 2:00... AMRAP 5: 20 Wall Ball Buy-In 6 Sumo Deadlift High Pull(115/75), 6 push ups
*SDHP sub with KB if needed
2. Midline 4 supersets: 25 med ball situps 15 Weighted Hip Extensions - weights or barbel across hips rest 2 mins between setsThis Saturday is the Soroptomist 5K & 10K starting at the Rec Center. We will be cancelling regular Saturday class to support this great cause. There is a flier hanging in the gym with all the details - cost, where to sign up, etc. It's been awhile since we have tested our 5K or 10K and some of you have NEVER taken on this challenge. Lets see what we can do?!!!
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