PJ spending time with KAREN

CEC Info:

Remember that your score-sheet for “Week 1” is due into the Box by Tuesday at 7:30 pm.  It will not be scored but the BF% numbers need to be recorded into the official database as does your CEC 18.1 score.  Make sure that everything else on the scoresheet is complete and that you understand what you are doing. The Week 1 score-sheet will serve as the tie-breaker for the CEC.

As the CEC progresses I will require more and more detailed information on the weekly score-sheets.  Be sure to read over each new score-sheet carefully and pay attention to the information I pass along on the website.  Make it a habit to check for CEC information on the WOD web page each day.

WARM UP: Coaches choice

STRENGTH:  Front Squat
(3/70)5
With 3 sec. pause in the hole.

WOD: CACTUS RACK

For Time:
4 Rounds
400m Row
21 Slamball 40/30
15 Box Jumps 24/20
9 Burpee

ICING: Shoulder mobility