Leo, Chloe, and Bryant
Warm-up:
Coaches Choice
Strength:
Back Squat
Warm-up with 2 Sets of 10 on the Slant Board
3/60 3/65 3/70 (10/60)2
WOD: CONNIPTION FIT
Complete 5 Thrusters each minute.
0 to 5 min. 75/55
5 to 10 min. 95/65
10 to 15 min. 115/75
15 to 20 min. 135/95
If you cannot keep up with the clock take weight off and continue until the 20 minutes is up.
Your Score is your last successfully completed minute.
Icing:
Remember to sign-up for the Annual SFXF “Secret Santa”….Time is running out. Tami will do the pairings next Monday night. The last day to sign-up is Monday.