Goodbye Dad and Thank You CFLA

Goodbye Dad and Thank You CFLA

Monday’s Workout
Practice

A) Dot Drill

B) 3 RFQ
     6 Push presses (70% of strict)
     12 Tuck jumps
     6 Push presses
     12 Box jumps (24/20)

C) FQT
     50*40*30*20*10*
     Double unders
     *10 Ring rows
–7min Cap–

And Coming Tuesday
Competition

“Med Ball Mania”
5 RFT
     20 Wallballs (20/14)
     20 MB Russian twists
     10 MB Sit-to-stands
     200m MB Run
**MUST hold and control MB for the entire 5 rounds of the workout. 5 half inverted burpee penalty anytime ball leaves hands except during WB (yes this includes loss of control on the WB as well)**
–20min cap–
–See 10/24/14–

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