03012019

28
Feb

03012019

CFG Open WOD 19.2!!

Warm-up/Primer:
3x
5 T2B
25 DU’s
5 Squat Cleans (95/65#)
then
90 Saddle Stretch
2′ Standing Straddle Stretch

19.2
8′ to complete:
25 T2B
50 Double-Unders
15 Squat Cleans (135/85#)
25 T2B
50 DU’s
13 SC’s (185/115#)
If completed before 8′, add 4′ to complete:
25 T2B
50 DU’s
11 SC’s (225/145#)
If completed before 12′, add 4′ to complete:
25 T2B
50 DU’s
9 SC’s (275/175#)
If completed before 16′, add 4′ to complete:
25 T2B
50 DU’s
7 SC’s (315/205#)
*Stop at 20 minutes.
Scaled options are knee raises, single unders, and reduced weight on squat cleans.

Class WOD:
12′ AMRAP
25 T2B or Knee Raises
50 DU’s or SU’s
15 Power Cleans (95/65#)

Cool Down/Stretch:
3′ Pigeon Stretch each side
2′ Seal Pose

Flush:
10-15′ Bike / Row at Conversational Pace