Tuesday the 13th

Grinding through! The Open is in full swing and no doubt everyone is feeling the effects. CFCC is currently in 34th place so keep up the great work.

WU: 1k Run (row if you are in a boot)

Skills: Pistols. Practice with band on the power racks to work on balance. Try it barefoot, with PVC, on a box to get below grade. Mix it up!

Strength: Every 30 seconds for 10 minutes do 1 C&J at 55% max. (Do a weighted pull up in you are in a boot)
                Then do 100 ring push ups.

WOD: 12 minute AMRAP

            10 Pull Ups (ring rows if you are in a boot)
            10 Burpees (push ups in you are in a boot)
            10 Thrusters 105/70 (inverted burpess if you are in a boot)