WOD Fri 12-28-12
December 27, 2012
Mon 12-31-12 – Deload Week – Day 1
December 30, 2012

WOD Sat 12-29-12

WARNING – This video is about nutrition.  If “it’s too soon” please feel free to disregard.  CFM has a strong nutritional message and no matter who you are or what you believe about food – we all know that you can’t out-train  a crappy diet.  In this video Chris shows how it’s really not that hard to get the nutrition you need, we just need to make good decisions!

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Group warmup:
Hip, Shoulder, Neck, Wrist DROM
25 Jumping jacks
15 air squats
15 pushups
10 pullups
25 flutter kicks
– Partner shoulder stretches – PVC Superman
Today’s session will be thirty minutes long, broken into 3 x 10 minute conditioning blocks which can be performed in any order or in waves if necessary.  Make sure you are ready to go for your next block after you finish and keep an eye on the clock.
Conditioning 1) – 10 minutes
1K Row Time Trial
Rest for the balance of the 10 minutes
Conditioning 2)
7 minute AMRAP:
10 KB Swings 24/16
10 Wallballs (Guys:20# & 10ft, Ladies 14# & 9ft)
Rest 3 minutes
Conditioning 3)
7 minute AMRAP:
10 Deadlifts 155#/105#
Ring Dips (Scale to band assisted or bench dips)
Cool down and post times and scores!
3 rounds easy pace – shuttle run, shoulder stretches, 10 deep lunge steps
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