2.27.2017 CEC 17.1.2

If you have not heard, Kyle and Tori welcomed Ellis Sue into the world yesterday morning.  We are excited for you two and excited to meet your little princess.

Here we go….the final phase of the CEC.  Today you want to give it your all to beat your pre CEC workout score.  Please make sure that you have the exact same set-up that you used the 1st time.  Same weights and standards.  At the conclusion of the WOD you should be able to complete and submit your WEEK 6 Score Sheet.  It will take a few days to calculate the results.  

Lur and Christian share a 17.1 moment.

Warm-up, (15min): Row 30 Calories, 2 Rounds of Cindy. Dynamic Stretch.

WOD: CEC BASELINE 17.1.2

For Time:
500m. Row
50 Air Squat
40 HR Push-ups
30 Slamball
20 Burpee
10 Pull-ups

Strength, (15 min.): Squat Cleans

4 Reps EMOM for 8 min.
Do this after the WOD today.
Build to heavy.

Icing: Supine Twist 2 min ES.

Be sure to check-out which team you are on for LUR’S CHALLENGE.  The team rosters are posted on the whiteboard in the front room.  You can use the whiteboard above the parallets to communicate with team-mates.  Let’s make this a fun/spirited competition over the next 4 weeks.