Warm Up

Shoulder mobility
20 Push up – cobra
20 situp – crunch
20 Goblet lunges

 
Strength

1 X 10 Overhead Squat 50%
1 X 5 Overhead Squat 75%
1 X 3 Overhead Squat 90%
3 X 7 Front Squat 60%

 
Conditioning

CF.2015.08.07 PERFORMANCE/ FITNESS WOD 1
4 min AMRAP
Row 500m
Max Burpee
Rest 2 min
CF.2015.08.07 PERFORMANCE/ FITNESS WOD 2
4 min AMRAP
100 DU
Max Thruster (95/75#)
Record no of Burpee and Thrusters only