CF Football WOD 10/13

Wednesday- 10/13/10

Warm up
3x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Dead Lifts
De-Loading Week
40%x5
50%x5
60%x5+

In-Season
Complete 4 rounds for time:
Max Rep Supine Ring Pull Ups
21 Double Unders

Off-Season
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams

*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.

*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball. Sprint back 20 yards to original starting position and repeat.