CFL 030914

2000 m Rowing Technique
Core Brace x 5 rounds of 5/5
Forearm wall slide for thoracic extension
Bretzel stretch
Snatch-Grip Dead lifts
Building in weight
Partner WOD: 12 minutes
Alternating with a partner:
Heavy sled pull to the fence
(One partner sled pulling, other partner rowing, switch)
Trying to get most amount of meters!


December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the


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